that's one of the most important things to understand, it saves you from a lot of frustration. As an intermediate lifter i've been told time and time again that i'm supposed to make progress every single week, but it just doesn't work like that. There is million different things that has an effect on recovery
I only do exotics... I recently joined the E.L.F. (exotic lifting federation) and have really been killing it! I hold the world record in the reverse band decline sumo.
@@nynonimousnynth3844 Yeah brah, I told you I was into exotics! "The reverse band decline sumo" is a really tight lift. If you do the movement 2 or 3 times it increases your sumo by about 200 lbs. The problem is that its only taught at 1 gym... and its in a village at the very top of the Himalayan mountains. If you are ever up that way check it out. Be careful though because the gym next door will sign you up for the League Of Shadows... So make sure you got the right place!
Hey, just wanted to say I've been binging your videos for the past week and I think I learned more about powerlifting this week than in the last 5 years, the way you explain things is very clear and easy to understand so sincerely thank you from the bottom of my heart.
Great video. There's also the tendency of some to follow the program to the letter on the prescribed lifts only to go way overboard on the assistance lifts, taking them to failure instead.
This is definitely one of my favorite channels. I’ve learned a lot in the last few months when it comes to programming, something I’ve never done in the past. I tried a simple wave progression for my deadlift and it worked great, thanks to your advice, I was able to PR after not not training for a couple months.. Anyways keep up the awesome quality work. Thank you
So much of this could be summed up as second guessing the advice of professionals who make a living coaching successful lifters. Been there, done that - for years. The sooner you can divorce yourself from the mindset that any session that didn't leave you partially crippled is a waste of time, the better.
what about doing the reverse banded, release chained, supinated , half a strap, neck rack pull with a full deadlift suit, knee sleeves and elbow sleeves along with autism headgear!?
Hey Alex! Big fan here. A couple tips for growing your channel: maybe use clips of people lifting in your videos instead of just you talking straight into the camera. Our little monkey brains get distracted too easily and I think having something to look at will engage your viewers more. Second, maybe put timestamps on vidoes like this (“3 things lifters get wrong...”) so people can skip through the video to the parts they find most interesting, which may keep them more engaged rather than having to watch a 10 to 20 minute video to get the bit of information they want. Keep up the great work! :)
This another amazing video. I'm learning so much. The point about not going hard and heavy all the time really resonates with my experience where I did that and ended up injured. Now I am sure to have deloads and recovery in my program.
You did a really good job at defining what "heavy" means. Some guys I talk to at the gym don't understand how anything over about 5 reps can be "heavy" and they only believe you can get stronger by lifting really heavy weight. As you can probably imagine these guys are getting stuck quite often in their training. It took me a while to realize that going heavy all the time is counterproductive and you need to gradually increase your poundages and/or effort over time a training cycle before deloading and restarting.
Nonsense, you need to confuse the muscle. Put some bands and chains on an earthquake bar and stand on a vibrating plate, your muscles will be so confused they just have to grow.
I hear the 'don't go too heavy too often' a lot, but there many popular and celebrated programs out there that have amrap sets almost every workout. Would you consider an amrap taken to mechanical failure (so form breaks down and you stop there) a heavy set?
Maybe this seems intuitive and silly, but could you maybe make a short video and how to know if you are adequately recovering during your program? 1 week in, 4 weeks in, 6 weeks in maybe? Should you run that program again? Besides just lifts increasing what cues you to know you are on the right track? What specifically tells you that you should train deadlift twice a week vs once for instance?Thanks Bromley!
please make a video about Ed Coans linear periodization program with all the sets and reps, warmups and how to use it as a beginner. Thank you very much, your content is awesome!
Wow! Your channel is GOLD, Alex! Such great info, explained in such an easy manner! Thanks a ton! P.S.: Could you make a video on kettlebells-only/mainly programme, focusing on the main/fundamental movements/exercises (beginners to advanced)? Thanks in advance!
I think the last bit about lying is because of typically young guys trying to look cool and cover up their insecurity ex. I was this guy at 18yo Stuff like this needs to be taught during PE classes I swear
Lmfao i remember this group at my gym who would do cat back deads and call it rpe 7 😆 memories. Most of my trainin has just been try as hard as you can as long as you can and only recently started learning to keep work in a certain range and only really going balls out that last week or two.
Training to failure = training to fail -> thats literally me. It used to work really well but now at age of 35 it hits my recovery like a truck and i just go backward. Ive moved on to russian style training of building volume/reps slowly then peaking.
I didn't train to failure or RPE 9 for a couple weeks because I heard its bad to go hard all the time and lost strength. So went back to going RPE 10-9 and strength went up. Why might this be?
Moving heavy weight for one rep is not only strength based, but skill based too. Neurological adaptations occur when moving singular, maximal loads which allow you to maximize the potential of the actual contractile fibers which you possess. We cannot train at maximal loads year round as it is not only dangerous injury-wise, but it can easily cause overtraining and neurological fatigue which actually set back your ability to move maximal loads. Not to mention this sort of training doesn’t “build your base,” and only adapts you to move heavy loads with the contractile fibers you currently possess without building many more. This is why we set aside periods of time, or blocks, in which we accept we will “lose strength,” but gain other adaptations which will be helpful to maximize our strength to an even greater degree later on. For example, during a hypertrophy block we attempt to build muscle by training at light percentages for large volume. We will not be able to move loads maximally due to our neurological adaptation to heavy singles being lost during this phase. We haven’t lost contractile units or muscle, but our nervous adaptation to singles is gone. This is okay, because we’ve dedicated this time to gaining muscular tissue to maximize later and we’re far away from a contest. Then, with our newly built muscle, we move into a strength/power phase in which we move heavier weights for more moderate volume. In this phase we are building contractile fiber density on the new muscle which was built in the hypertrophy phase, and slowly working our rep range down from sixes and fives towards triples, doubles, and finally singles. Finally, we peak. In this block we move quite maximal loads for very little volume and maximize the neurological adaptations for moving singles in doing so. With our newly built muscular tissue and contractile units from the previous phases, we will in theory be able to move more weight than the previous time we were adapted to heavy singles. Sorry for being so long-winded, and this is still just a rough outline missing a ton of the fine details, but that’s the basic reason why you lost strength and then quickly gained it back. It’s all (most likely) neurological adaptations. It sounds like you could benefit a lot from planning out not only the next couple weeks of training, but the next couples months or even years. You don’t have to write it all at once down to the sets and reps of every individual exercise a year out, but just get a general idea of when you need to be peaked out for singles (around contest time) and when you can take it easier and build your base and keep injuries at bay. Training isn’t about your strength next week, it’s about your strength next decade. Hope this helps!
Good information but I think you are not right when you say "You don't learn anything from missed reps" you learn what's your weak link and weak links need to be prioritized.
"Progress is not linear no matter how linear the program is". GOLD.
that's one of the most important things to understand, it saves you from a lot of frustration. As an intermediate lifter i've been told time and time again that i'm supposed to make progress every single week, but it just doesn't work like that. There is million different things that has an effect on recovery
I only do exotics... I recently joined the E.L.F. (exotic lifting federation) and have really been killing it! I hold the world record in the reverse band decline sumo.
Lol what is that?
I’m coming for your record, bro.
@@whiteroseproject7207 If I gotta tell you... you re not ready for it.
decline?
@@nynonimousnynth3844 Yeah brah, I told you I was into exotics! "The reverse band decline sumo" is a really tight lift. If you do the movement 2 or 3 times it increases your sumo by about 200 lbs. The problem is that its only taught at 1 gym... and its in a village at the very top of the Himalayan mountains. If you are ever up that way check it out.
Be careful though because the gym next door will sign you up for the League Of Shadows... So make sure you got the right place!
Learning to be honest with myself with RPE was a major breakthrough
Hey, just wanted to say I've been binging your videos for the past week and I think I learned more about powerlifting this week than in the last 5 years, the way you explain things is very clear and easy to understand so sincerely thank you from the bottom of my heart.
I concur, greeeat channel!!
That was a good idea to define heavy
Great video. There's also the tendency of some to follow the program to the letter on the prescribed lifts only to go way overboard on the assistance lifts, taking them to failure instead.
This is definitely one of my favorite channels. I’ve learned a lot in the last few months when it comes to programming, something I’ve never done in the past. I tried a simple wave progression for my deadlift and it worked great, thanks to your advice, I was able to PR after not not training for a couple months.. Anyways keep up the awesome quality work. Thank you
So much of this could be summed up as second guessing the advice of professionals who make a living coaching successful lifters. Been there, done that - for years. The sooner you can divorce yourself from the mindset that any session that didn't leave you partially crippled is a waste of time, the better.
So I should stop doing "Beltless Double-overhand Deficit Touch-n-go Stiff leg Paused Sumo Deadlifts with Bands + Chains"?
what about doing the reverse banded, release chained, supinated , half a strap, neck rack pull with a full deadlift suit, knee sleeves and elbow sleeves along with autism headgear!?
Lol I actually in real life every week do beltless double overhand deficit sumo deadlifts haha this is funny
Hey Alex! Big fan here. A couple tips for growing your channel:
maybe use clips of people lifting in your videos instead of just you talking straight into the camera. Our little monkey brains get distracted too easily and I think having something to look at will engage your viewers more.
Second, maybe put timestamps on vidoes like this (“3 things lifters get wrong...”) so people can skip through the video to the parts they find most interesting, which may keep them more engaged rather than having to watch a 10 to 20 minute video to get the bit of information they want.
Keep up the great work! :)
Excellent Information
Basic Compound Movements build Strength!
Deadlift
Squat
Bench Press
Overhead Press
Rows
This another amazing video. I'm learning so much. The point about not going hard and heavy all the time really resonates with my experience where I did that and ended up injured. Now I am sure to have deloads and recovery in my program.
You're right but if I don't feel the bar crushing my palms or my shoulders/back I'm just playing around doing bodybuilding. 👍💪
You did a really good job at defining what "heavy" means. Some guys I talk to at the gym don't understand how anything over about 5 reps can be "heavy" and they only believe you can get stronger by lifting really heavy weight. As you can probably imagine these guys are getting stuck quite often in their training. It took me a while to realize that going heavy all the time is counterproductive and you need to gradually increase your poundages and/or effort over time a training cycle before deloading and restarting.
Nonsense, you need to confuse the muscle. Put some bands and chains on an earthquake bar and stand on a vibrating plate, your muscles will be so confused they just have to grow.
I don't have a vibrating plate, I have a bosu ball, is that an acceptable substitute???
Add more weight.That should confuse the muscle some.
Lmao but “confusing” the muscles has some validity
Do you do exotic dancing for dollar bills too?
just the phrase "people have always a way to rationalize their bullshit" is worth the video
Very good advice , great videos as usual 🙌🏻💪🏻
I hear the 'don't go too heavy too often' a lot, but there many popular and celebrated programs out there that have amrap sets almost every workout. Would you consider an amrap taken to mechanical failure (so form breaks down and you stop there) a heavy set?
Thank you for your videos man. Im currently learning how to program so I can become a coach myself and these videos are great
Maybe this seems intuitive and silly, but could you maybe make a short video and how to know if you are adequately recovering during your program? 1 week in, 4 weeks in, 6 weeks in maybe? Should you run that program again? Besides just lifts increasing what cues you to know you are on the right track?
What specifically tells you that you should train deadlift twice a week vs once for instance?Thanks Bromley!
Good lord this is some amazing advice.
Thanks for the videos
0:14 I hate playing ketchup, much appreciated.
Really good honest information 👍🏻
Have you done any videos with advice for older guys i.e. 60 plus ? Many thanks.
Very good video as always!
please make a video about Ed Coans linear periodization program with all the sets and reps, warmups and how to use it as a beginner. Thank you very much, your content is awesome!
Great video
your analogies are so ridiculous lol. "it's like an arranged marriage in a close-knit community" hahaha that's funny.
love your content, man
Do you have any experience with the snatch and clean and jerk?
fucking underrated channel.
Wow! Your channel is GOLD, Alex!
Such great info, explained in such an easy manner!
Thanks a ton!
P.S.: Could you make a video on kettlebells-only/mainly programme, focusing on the main/fundamental movements/exercises (beginners to advanced)? Thanks in advance!
ty a lot i needed that, i subbed
@10:03 reminder to myself lol
I think the last bit about lying is because of typically young guys trying to look cool and cover up their insecurity ex. I was this guy at 18yo
Stuff like this needs to be taught during PE classes I swear
Great vid
Trust the process
That time you came home drunk as f#@k and crashed your head in the wall.
Next: Common Mistake Programmers Make When Lifting for Strength
I feel personally attacked. 🤣 Thank you!
Always appreciate your insight on topics such as these. I think you do An amazing job communicating important, practical gems of knowledge
Man.. the hardest thing is to not go balls to the wall under the bar and it alwaysssss comes back to bite me with regression haha
Do you like "plus sets" at the end of every workout?
@@popcornto6032 Yeah, I kind of learned that lesson the hard way after I left this comment haha
Lmfao i remember this group at my gym who would do cat back deads and call it rpe 7 😆 memories. Most of my trainin has just been try as hard as you can as long as you can and only recently started learning to keep work in a certain range and only really going balls out that last week or two.
Is benching, squatting and rowing enough?
Biceps need something.
@@popcornto6032 I actually include inclines bench, deadlift and pull downs now because the lifts that you mentioned are definitely important.
Training to failure = training to fail -> thats literally me. It used to work really well but now at age of 35 it hits my recovery like a truck and i just go backward. Ive moved on to russian style training of building volume/reps slowly then peaking.
Hey... someone else that knows about this. It works 👍
Been doing that for the last 2yrs it works very well
“Ketchup”
who punched that whole in the wall
A really short pissed off guy
Hole
@@hannibalwantsahuggrande3433 how the hell did I misspell hole
I want to be Bromley's friend....
I didn't train to failure or RPE 9 for a couple weeks because I heard its bad to go hard all the time and lost strength. So went back to going RPE 10-9 and strength went up. Why might this be?
Moving heavy weight for one rep is not only strength based, but skill based too. Neurological adaptations occur when moving singular, maximal loads which allow you to maximize the potential of the actual contractile fibers which you possess. We cannot train at maximal loads year round as it is not only dangerous injury-wise, but it can easily cause overtraining and neurological fatigue which actually set back your ability to move maximal loads. Not to mention this sort of training doesn’t “build your base,” and only adapts you to move heavy loads with the contractile fibers you currently possess without building many more. This is why we set aside periods of time, or blocks, in which we accept we will “lose strength,” but gain other adaptations which will be helpful to maximize our strength to an even greater degree later on. For example, during a hypertrophy block we attempt to build muscle by training at light percentages for large volume. We will not be able to move loads maximally due to our neurological adaptation to heavy singles being lost during this phase. We haven’t lost contractile units or muscle, but our nervous adaptation to singles is gone. This is okay, because we’ve dedicated this time to gaining muscular tissue to maximize later and we’re far away from a contest. Then, with our newly built muscle, we move into a strength/power phase in which we move heavier weights for more moderate volume. In this phase we are building contractile fiber density on the new muscle which was built in the hypertrophy phase, and slowly working our rep range down from sixes and fives towards triples, doubles, and finally singles. Finally, we peak. In this block we move quite maximal loads for very little volume and maximize the neurological adaptations for moving singles in doing so. With our newly built muscular tissue and contractile units from the previous phases, we will in theory be able to move more weight than the previous time we were adapted to heavy singles. Sorry for being so long-winded, and this is still just a rough outline missing a ton of the fine details, but that’s the basic reason why you lost strength and then quickly gained it back. It’s all (most likely) neurological adaptations. It sounds like you could benefit a lot from planning out not only the next couple weeks of training, but the next couples months or even years. You don’t have to write it all at once down to the sets and reps of every individual exercise a year out, but just get a general idea of when you need to be peaked out for singles (around contest time) and when you can take it easier and build your base and keep injuries at bay. Training isn’t about your strength next week, it’s about your strength next decade. Hope this helps!
!!!!!!
just like arrange marriage sums up the problems
Good information but I think you are not right when you say "You don't learn anything from missed reps" you learn what's your weak link and weak links need to be prioritized.
Dr. Greg d doesn't agree.. always train harder than last time
He also thinks you can be a circle.