Save on the SMRTFT Nuobells Here: bit.ly/3Fp1zkC Link to My REP Fitness Incline Bench: amzn.to/3Wbq0cM Get FULLSTERKUR and KONG here! 🔽🔽🔽 www.boostcamp.app/alex-bromley/bromley-beginner-strongman
As someone who has low ceilings, I've have to do seated presses. I used to think that was an inconvenience but turned out to be fantastic. As per Steve Shaw and now yourself I'm happy to know that it truly is a fantastic variation that can be a staple in anyone's program!
I've stayed away from these because I refuse to film myself talking in a crowded gym lol. Will be doing more training at home so there will be more of these.
@@AlexanderBromley nice totally agree , most people wanna get in get the work in and leave, but if a bunch of "influencers" are taking twice as much time at each machine and rack it makes it quite difficult.
I appreciate the feedback. It's a complete mixed bag as far as what takes off and what doesn't; some of the illustrated thumbs have exploded.... a lot of them haven't. When I get it right it makes such a big difference in video performance that I can't afford to ignore it!
We got a Blue Heeler, too. And the family has owned several over the years. Those dogs are amazing, extremely intelligent, and have very impressive athleticism. In my experience, they are all heart and no quit. I find it inspiring. Downsides is they do have a tendency to fight the other animals and occasionally act like psychopaths.
I like the garage workout for parents. That's my exact situation, my wife is usually waiting for me to finish my workout in the garage to eat dinner with the kids... so fast and simple is great
Hey Alexander, I’ve been sleeping on your channel for awhile. But I recently did a deep dive and I’m getting a ton of value out of the info you share. I really appreciate what you are doing.
I’ve been thinking about reverse pyramids as a good way to keep training interesting while reaping the benefits of different rep ranges, this video made me think about implementing it even more
60 seconds in and you sold me on not in fact doing standing overhead press but in fact a smith machine super high incline press pointed forward. Contrary to generalizations, but a lot of the time lateral raises done in front of you line up with the side delts better than just being flared out. Also no one says a word about it but packing your upper back into the seat does the same thing as on a bench and gives your shoulders and elbows a stable platform to rest and rebound off, as well as increasing the stretch. If an exercise gets your side delts sore in any capacity, she's a keeper.
I can count the people I watch on one hand and I would have plenty fingers left. After Alex ripped H.I.T training a new one I was all in and although I'm a Bodybuilder I learn new things by listening to him. Very articulate and knowledgeable .
All I heard is “I like to delay gratification, I like to edge myself a little bit with that” But fr this video was awesome, it’s a nice complement to your “shoulders” video you put out recently, seeing how you actually implement that info and approach into your work outs!
This was great. After years of injuries and not being able to run a program without an injury layoff. Since taking your advice on leaving some reps in the tank and AMRAPing lighter then including some accessories has been working great for me. My shoulders have never been healthier or stronger. Thanks
I love seated dumbbell pressing. I prefer them 'arnold press' style. Feels great on the shoulders and elbows. I notice a difference between seated with back support and without. I find myself arching slightly more with back support.
Been recovering from biceps tendonitis and rotator cuff strain for the past couple of months. Can't wait to get back to heavy overhead pressing in the new year.
Pressing for what? Are you a Strength athlete or a Bodybuilder. If you're the latter, I wouldn't press heavy anymore. Its mostly front delts and it can srsly mess up shoulders. There are much better exercises for hypertrophy
Seated barbell pressing variations using different adjustable bench angles are where the money's at. Standing will kill the lower back without a belt and turns into an increasingly steep incline at higher weights. I am a fan of single arm standing kb or db pressing because you bend to the side instead of backward to compensate for heavy loads, and this builds the obliques rather than destroys the lowe back. The top of the single arm press with a bit of side bend also feels like it targets the side delt a bit more.
Such a great post, thank you. Answered so many questions on many different levels, especially as an older lifter that has accumulated mileage. This is pretty much how I train atm: heavy/ light on alternating weeks on the big movements or base building over a period of weeks. Not training to failure has been huge for me in regards to reducing wear and tear and injury prevention.
Great video with common sense information. Thanks for acknowledging the fact that many people have obligations to others, besides the obligation to workout for themselves. I'm 53 and have been lifting 38 years and just don't want to and just can't lift as long or as heavy as I used to due to injuries and other interests and obligations. I utilize BFR training, drop sets, super sets and so sometimes for time efficiency also.
Hey Brom, I think the thumbnails that show yourself are better for the videos. Just my opinion. Thanks for the excellent content and looking forward to the 100k special
Thanks! I spend so much time on these because it can be the difference between 5k and 25k views on the same video. A few of the illustrated thumbs have taken off but a lot have tanked lol. This one is already performing better. I appreciate the feedback, it's very helpful.
DUDE! Thank you for this video. I can't do standing OHP anymore as my basement ceiling isn't tall enough and it's getting to be -30C outside so that's out of the question haha.
I usually do standing OHPs because they're easier to set up. I tried a seated OHP last week but the setup just didn't feel right. Can you make a video showing how to setup a seated OHP properly? Like the bench angle, the bar height, and how far forward you position yourself from the rack, etc.
What was the rep scheme by the way? Was it 12 8 6 4 and then you hit 225 x 5 so like heavy on the last set till near failure? Then go back to the weight you did on 6 for an amrap then same for the 12 weight?
Great video, as always! I have one question tho, how do I insert this into a program? As hypertrophy for a bench day? As a 4th day to hit a weak body part?
Ur dog looks like a Blue Heeler, I have a Red Heeler! They r the best and faithful K-9s. They want to always be by one's side and attentive. Mine acts as identical to yours!
Alexander, I’m 50 and always wanted big traps. It’s the weirdest thing: I’ve benched 225 for 8, squatted 405 for 5 (deep), and deadlifted 545 for 7. Nothing grows my traps. Any thoughts? BTW, I really like these training tutorials. Keep going man!
Some people get them just by training basics, others have to be surgical. When I talked to alpha destiny he said carries grew his traps.... I've been in strongman for 20 years and count farmers as a great event for me.... and my traps still small lol. I'd use movements you can do with more frequency, so instead of heavy power shrugs, do hise shrugs (get in a standing calf machine and shrug the shoulder pads) and try row variations. If you set an Incline bench at its highest angle, use it for chest support and pull a barbell to your chin for high reps, it will light them up. 5 hard sets 3x per week
As someone who runs a variation of Conjugate, on my "Dynamic Effort Days", I never do speed work. I do 6x6 on bench and 5x5 squat/deadlift with 1 minute rest periods. It gets absolutely brutal
Try doing very small pause or slow the tempo a little, I get the same issue especially on presses. I think depending on the speed and weight you wind up kinda "bouncing" or locking out at the ends and then your soft tissues wind up getting upset
@@BipolarBilly52 Honestly couldn't tell you my 5/6RM, but I typically run a three week wave where by the 3rd week I may fail the last couple sets. Then I'll start another three week wave with a different movement. (Ie 3 weeks comp bench, 3 weeks Swiss bar, 3 weeks incline, etc)
Thanks for the amazing info. As a natty with lacking front delts that get completely mogged by my huge chest I’ve started focusing incline strict on the first day of the week then moving on to incline bench and then a lighter flat bench, some barbell front raise and laterals as a accessory with tricep work aswell. I need to get a pair of adjustable dumbbells real bad. I also feel like I should go lighter on my bench on shoulder day, im so gassed and I feel like my chest has been completely fried recently.
Just curious, but is there a reason you don't set up inside the power rack, where you can use the safety supports? To me that's the biggest advantage of seat over standing, because I can't do standing inside the power rack without the bar hitting the top and preventing lockout.
@@Han-nk3io you just push the bench straight back and you're inside the power rack, instead of in front of it, still facing out. He said the rack not bolted down, so if he needs to he could pull the rack away from the wall. I saw a guy's shoulder pop out of socket doing overhead press, if he wasn't in the rack he probably wouldn't be here today.
I dunno how smart my kind of training is but lately I've been doing power cleans with strict press. It pretty much allows me to do 5 reps with my 2 rep max weights because of the rest pauses, sure the final set might have to be finished with a push press or two but if I have to do a push press, I also do a slow and controlled negative. Only doing them once a week, for the rest of the week, I do high reps and more variation and volume.
This is what my workouts look like more or less. Not like some glorious workout where your outfit matches and you gotta catch the perfect side while working out. It’s about doing the work with the best form possible and improving little by little, and also making your health a priority. 16:28
You could probably throw some diamond cutter pushups at the end of that when your shoulders are cooked. They tend to kick out enough front delt that the front delt isn't much of a limitation when it's tired. It's kinda like a chest fly with triceps added when you do it right. It hits the upper, inner pec
I haven't used pyramid sets in a while, but plan to add them to my program. I have been doing 3 x 5 for squats for seven weeks and although they work I am bored of training like this.
Damn Your thumbnail game is next-level! Thank god it's not an anime character; some channels have really embraced the manga/anime, and it's kind of off-putting to those if us who aren't into that
Could be positioning. If you are on a tall bench that's completely vertical, it puts you in a crappy position. I like leaning back a bit so I prefer a slight incline or short bench.
myoreps are great. While you might be able to get a little stronger by taking longer rests, the gains aren't worth the decreased time efficiency especially if this is not your profession.
Why waste so much time, energy and stamina doing so many junk volume sets?... Try 1-2 for 50-75% of 1 rep max for 6-8 reps for warm up; then load that mother up to go for as many reps to failure or maybe 1-2 RIR... Then have a baloney sandwich and a protein drink (on 2nd thought skip the S*** baloney) and just do the 40-50 gm smoothie trick... Give it a shot and stay safe in enjoying the sport...
Save on the SMRTFT Nuobells Here: bit.ly/3Fp1zkC
Link to My REP Fitness Incline Bench: amzn.to/3Wbq0cM
Get FULLSTERKUR and KONG here! 🔽🔽🔽
www.boostcamp.app/alex-bromley/bromley-beginner-strongman
“She comes home finding me dead it’s gonna be a whole big thing” that’s the home gym life lmao.
Just hope shes the type of woman who adds a couple plates before she calls the meat wagon
Bromley is absolutely Killin it with the uploads.
100k soon.
When Bromley talks about building shoulders and overhead press, I listen
As someone who has low ceilings, I've have to do seated presses. I used to think that was an inconvenience but turned out to be fantastic. As per Steve Shaw and now yourself I'm happy to know that it truly is a fantastic variation that can be a staple in anyone's program!
Sometimes you forget that you have low ceilings, and need to go light bulb shopping. 🤣
You can also do seated press on a bench without back support. One of my favorite pressing variations
Same dude
@MoonMan2024 How is that dumb
Its nice to see you experimenting with video formats. I liked this sort of "training with commentary" style. Excited to see the channel growing.
I've stayed away from these because I refuse to film myself talking in a crowded gym lol. Will be doing more training at home so there will be more of these.
@@AlexanderBromley Yes, please. These are great!
@@AlexanderBromley nice totally agree , most people wanna get in get the work in and leave, but if a bunch of "influencers" are taking twice as much time at each machine and rack it makes it quite difficult.
The Dog’s like “Bro, we’re good?”
Such an efficient lifter that he can do a 30 minute workout in 18 minutes
😂
Efficient editing
The other 12 minutes is for playing with your dog(s).
Hardcore prefer the less clickbait more informative titles and thumbnails, but totally understand doing whatever it takes to make the channel grow.
I appreciate the feedback. It's a complete mixed bag as far as what takes off and what doesn't; some of the illustrated thumbs have exploded.... a lot of them haven't. When I get it right it makes such a big difference in video performance that I can't afford to ignore it!
We got a Blue Heeler, too. And the family has owned several over the years. Those dogs are amazing, extremely intelligent, and have very impressive athleticism. In my experience, they are all heart and no quit. I find it inspiring. Downsides is they do have a tendency to fight the other animals and occasionally act like psychopaths.
I like the garage workout for parents. That's my exact situation, my wife is usually waiting for me to finish my workout in the garage to eat dinner with the kids... so fast and simple is great
Home gym life is the way with family. Great role model for kids too.
Hey Alexander, I’ve been sleeping on your channel for awhile. But I recently did a deep dive and I’m getting a ton of value out of the info you share. I really appreciate what you are doing.
Loving how frequently your videos are coming out. Thank you.
I’ve been thinking about reverse pyramids as a good way to keep training interesting while reaping the benefits of different rep ranges, this video made me think about implementing it even more
60 seconds in and you sold me on not in fact doing standing overhead press but in fact a smith machine super high incline press pointed forward. Contrary to generalizations, but a lot of the time lateral raises done in front of you line up with the side delts better than just being flared out. Also no one says a word about it but packing your upper back into the seat does the same thing as on a bench and gives your shoulders and elbows a stable platform to rest and rebound off, as well as increasing the stretch. If an exercise gets your side delts sore in any capacity, she's a keeper.
You can press inside the rack for added safety and less death
RiR goes up when death is involved
I can count the people I watch on one hand and I would have plenty fingers left. After Alex ripped H.I.T training a new one I was all in and although I'm a Bodybuilder I learn new things by listening to him. Very articulate and knowledgeable .
All I heard is “I like to delay gratification, I like to edge myself a little bit with that”
But fr this video was awesome, it’s a nice complement to your “shoulders” video you put out recently, seeing how you actually implement that info and approach into your work outs!
such a good no bs channel of lifting heavy weights
This was great. After years of injuries and not being able to run a program without an injury layoff. Since taking your advice on leaving some reps in the tank and AMRAPing lighter then including some accessories has been working great for me. My shoulders have never been healthier or stronger. Thanks
Videos logging your workouts would be a cool addition to the channel.
I love seated dumbbell pressing. I prefer them 'arnold press' style. Feels great on the shoulders and elbows. I notice a difference between seated with back support and without. I find myself arching slightly more with back support.
I like this format when you weave your tutorials into a workout. Great stuff man
Been recovering from biceps tendonitis and rotator cuff strain for the past couple of months. Can't wait to get back to heavy overhead pressing in the new year.
Pressing for what? Are you a Strength athlete or a Bodybuilder. If you're the latter, I wouldn't press heavy anymore. Its mostly front delts and it can srsly mess up shoulders. There are much better exercises for hypertrophy
Seated barbell pressing variations using different adjustable bench angles are where the money's at. Standing will kill the lower back without a belt and turns into an increasingly steep incline at higher weights. I am a fan of single arm standing kb or db pressing because you bend to the side instead of backward to compensate for heavy loads, and this builds the obliques rather than destroys the lowe back. The top of the single arm press with a bit of side bend also feels like it targets the side delt a bit more.
Such a great post, thank you. Answered so many questions on many different levels, especially as an older lifter that has accumulated mileage. This is pretty much how I train atm: heavy/ light on alternating weeks on the big movements or base building over a period of weeks. Not training to failure has been huge for me in regards to reducing wear and tear and injury prevention.
Please keep this thumbnail, the style is amazing ! Looks like what cyberpunk was supposed to look like if it wasn't rushed.
I like this one, thinking of making a shirt out of it
This is i really liked, as its such a good breakdown of methods/reasoning. Really simple and good.
Great video with common sense information. Thanks for acknowledging the fact that many people have obligations to others, besides the obligation to workout for themselves. I'm 53 and have been lifting 38 years and just don't want to and just can't lift as long or as heavy as I used to due to injuries and other interests and obligations. I utilize BFR training, drop sets, super sets and so sometimes for time efficiency also.
Hey Brom, I think the thumbnails that show yourself are better for the videos. Just my opinion. Thanks for the excellent content and looking forward to the 100k special
Thanks! I spend so much time on these because it can be the difference between 5k and 25k views on the same video. A few of the illustrated thumbs have taken off but a lot have tanked lol. This one is already performing better. I appreciate the feedback, it's very helpful.
Never seen this channel before. Love the knowledge. You got a new subscriber
DUDE! Thank you for this video. I can't do standing OHP anymore as my basement ceiling isn't tall enough and it's getting to be -30C outside so that's out of the question haha.
I usually do standing OHPs because they're easier to set up. I tried a seated OHP last week but the setup just didn't feel right. Can you make a video showing how to setup a seated OHP properly? Like the bench angle, the bar height, and how far forward you position yourself from the rack, etc.
Same, its just easier to set up in the rack cause im already there anyways lol
Bromley can you do a similar Squat video with these pearls of wisdom. Tnx
What was the rep scheme by the way? Was it 12 8 6 4 and then you hit 225 x 5 so like heavy on the last set till near failure? Then go back to the weight you did on 6 for an amrap then same for the 12 weight?
To those not in the know, NOT having an Australian Cattle Dog (Blue/Red Heeler) is killing your gains. Prove me wrong.
Totally. And it's worth the years he's taking off my life.
I do not think your dogs are impressed as much as I am with your sets. LOL. Great job on the video.
I have been doing seated overhead presses lately too and do feel a bigger activation in my delts when the lower back is taken out of it.
Great video, as always! I have one question tho, how do I insert this into a program? As hypertrophy for a bench day? As a 4th day to hit a weak body part?
Ur dog looks like a Blue Heeler, I have a Red Heeler! They r the best and faithful K-9s. They want to always be by one's side and attentive. Mine acts as identical to yours!
I love it and honestly my shoulders feel so much better doing it this way with the seated press.
Awesome workout partner. Dawg 🙂
Good thing you have a very concerned spotter
Alexander, I’m 50 and always wanted big traps. It’s the weirdest thing: I’ve benched 225 for 8, squatted 405 for 5 (deep), and deadlifted 545 for 7. Nothing grows my traps. Any thoughts? BTW, I really like these training tutorials. Keep going man!
Some people get them just by training basics, others have to be surgical. When I talked to alpha destiny he said carries grew his traps.... I've been in strongman for 20 years and count farmers as a great event for me.... and my traps still small lol.
I'd use movements you can do with more frequency, so instead of heavy power shrugs, do hise shrugs (get in a standing calf machine and shrug the shoulder pads) and try row variations. If you set an Incline bench at its highest angle, use it for chest support and pull a barbell to your chin for high reps, it will light them up. 5 hard sets 3x per week
Hey man, do you seated OHP on a slight incline& DB press vertically? I do the same!
what was the difference between the barbell and dumb bell both were the same movement or exercise ?
This was a great video.
I find that speed work tends to hurt my joints more than the long grindy reps
As someone who runs a variation of Conjugate, on my "Dynamic Effort Days", I never do speed work. I do 6x6 on bench and 5x5 squat/deadlift with 1 minute rest periods. It gets absolutely brutal
Try doing very small pause or slow the tempo a little, I get the same issue especially on presses. I think depending on the speed and weight you wind up kinda "bouncing" or locking out at the ends and then your soft tissues wind up getting upset
@@barbellbryce what's your usual 6rm or 5rm for those lifts and what do you have to do instead on those minute rest sets?
@@BipolarBilly52 Honestly couldn't tell you my 5/6RM, but I typically run a three week wave where by the 3rd week I may fail the last couple sets. Then I'll start another three week wave with a different movement. (Ie 3 weeks comp bench, 3 weeks Swiss bar, 3 weeks incline, etc)
Just don't do full rom. your tendons get worked anyways.
❤❤❤amazing, love from India. Love the cute reaction of the dog
Lets start off with baby weight
(Picks up my working weight)
Thanks for the amazing info. As a natty with lacking front delts that get completely mogged by my huge chest I’ve started focusing incline strict on the first day of the week then moving on to incline bench and then a lighter flat bench, some barbell front raise and laterals as a accessory with tricep work aswell. I need to get a pair of adjustable dumbbells real bad. I also feel like I should go lighter on my bench on shoulder day, im so gassed and I feel like my chest has been completely fried recently.
Do you do prep programs for strongman? I’ve got a strongman competition in April
Just curious, but is there a reason you don't set up inside the power rack, where you can use the safety supports? To me that's the biggest advantage of seat over standing, because I can't do standing inside the power rack without the bar hitting the top and preventing lockout.
He is filming and he need to face the camera
@@Han-nk3io you just push the bench straight back and you're inside the power rack, instead of in front of it, still facing out. He said the rack not bolted down, so if he needs to he could pull the rack away from the wall. I saw a guy's shoulder pop out of socket doing overhead press, if he wasn't in the rack he probably wouldn't be here today.
I dunno how smart my kind of training is but lately I've been doing power cleans with strict press. It pretty much allows me to do 5 reps with my 2 rep max weights because of the rest pauses, sure the final set might have to be finished with a push press or two but if I have to do a push press, I also do a slow and controlled negative. Only doing them once a week, for the rest of the week, I do high reps and more variation and volume.
This is what my workouts look like more or less. Not like some glorious workout where your outfit matches and you gotta catch the perfect side while working out. It’s about doing the work with the best form possible and improving little by little, and also making your health a priority. 16:28
What is the angle you have that bench at if you don't mind? Thanks.
Hi Bromley, I love these videos where you're actually lifting too! Keep it up with the uploads, you're killing it!
is it good to do seated press from chin to top?
You could probably throw some diamond cutter pushups at the end of that when your shoulders are cooked. They tend to kick out enough front delt that the front delt isn't much of a limitation when it's tired. It's kinda like a chest fly with triceps added when you do it right.
It hits the upper, inner pec
That dog is alittle cutie bro, what kind is he?
"I hear it's a mindset"
Is that a Rogue rack?
Edit: I see the Titan logo now.
Damn.... 135 moved really fast....
I have the power blocks to 125lbs. They are awesome.
I cannot do standing presses because I train in my basement and do not have enough space above me. Seated presses have been great for me.
Can you give insight into why you don’t do full ROM every rep
Because its not required for growth.
I haven't used pyramid sets in a while, but plan to add them to my program. I have been doing 3 x 5 for squats for seven weeks and although they work I am bored of training like this.
Damn
Your thumbnail game is next-level!
Thank god it's not an anime character; some channels have really embraced the manga/anime, and it's kind of off-putting to those if us who aren't into that
I'm not specifically an anime fan either, but I am going to rotate styles to keep it from getting stale. The occasional DBZ thumb might pop up.
@@AlexanderBromley Christmas came early
@@AlexanderBromley how can I build shoulders with front delt pain
@@AlexanderBromley you should fight Goku
It is a mindset
I knew it!
Absolute worst part of standing OHP is when your lower back feels like it's being sawed off trying to get to lockout.
Interesting looking dog ; he thinks you are crazy talking to yourself
80-90% of my training is pyramid base. 👍🏽🏋🏻💪🏽💯🔥
My seated OHP is significantly weaker than my standing OHP.
Could be positioning. If you are on a tall bench that's completely vertical, it puts you in a crappy position. I like leaning back a bit so I prefer a slight incline or short bench.
Cattle Dogs blue heelers 🤘
The ear biter looks at least part blue heeler, or Australian sheep dog.
10:45 LOL
awesome!
Cool dog 👍
It’s the dingo in him.
10:40 fastest reps i ever seen goddam
John 3:16 Amen🙏
A little more body English makes my laterals way more comfortable. No flailing of course
Edge yourself to delay gratification
What’s the next step😂
myoreps are great. While you might be able to get a little stronger by taking longer rests, the gains aren't worth the decreased time efficiency especially if this is not your profession.
If she comes home and finds you dead, you will never hear the end of it!
Sometimes I confuse you for Chad Smith in thumbnails
You know Bromley you’d be better off just doing one set to failure (sarcasm).
My dogs name is cash lol
Show the shoulders bro. I can't see them
They're hibernating for the winter
@@AlexanderBromley I'm playing brother. Keep up the good work.
I know, thank you!
Pup.
z presses are super underutilized also single arm kneeling db or kb presses
Don't sleep on seated presses is basically the opposite of what you said in Peak Strength
Why waste so much time, energy and stamina doing so many junk volume sets?... Try 1-2 for 50-75% of 1 rep max for 6-8 reps for warm up; then load that mother up to go for as many reps to failure or maybe 1-2 RIR... Then have a baloney sandwich and a protein drink (on 2nd thought skip the S*** baloney) and just do the 40-50 gm smoothie trick... Give it a shot and stay safe in enjoying the sport...
because I like winning?