I love that you begin (and show) with a warmup/ dynamic stretching routine. I've heard many athletes (Licis, Oberst...), talk about the importance of a well rounded, athletic body. Had I listened, I wouldn't have hurt myself so much lmao, hope the experience helps someone.
Hi. I'm a new subscriber! I'm just a random middle-aged man (50s) who is trying to reach optimal fitness! I'm primarily a distance runner, with an ectomorphic frame (5'9" @ 150lbs). I REALLY like the way you present your information. My top bench is 218, squat @ 295 and deadlift 320lbs.
I love the front squat so much. I have long femurs, so staying upright is a challenge for my body structure, and for me the front squat completely addressed that. Getting my first pair of Oly squat shoes to return to back squatting, but I'll always keep front squats in. They did beautiful things for my legs, and my body responds well.
Very helpful for an old beginner like me! Thank you so much. I do prefer sleeves though, I use Stoic Sleeves and warmth balsm underneath, keeps it warm (or hot) all the time, feels good and subjectively less knee issues. They fit great, stabilize and are easy to get on with the right technique.
Good luck with your mobility man! Do you think that as you start to load heavier weights it might be better to do some static stretching earlier in the day and then just use dynamic stretching immediately prior to training?
So I’ve been going through something similar with my glutes being tight…I find that some sumo deadlift or some work with adductors helps create a better balance in terms of muscle tension…as I pull conventional, and do low bar squats my glutes are strong and the adductors don’t get to much isolation work. - just saw some of your unilateral work…sick session bro. I use Bulgarians and I think that because I’m able to control the eccentric better then on step ups…it gets me more of a stabilization effect. -sorry if I sound like a smart ass, Im just a trainer learning still and I really like your content…and I figure I share something that helps me.
With regard to your tendinitis, I think that as your overall mobility improves you will probably find that blood flow to the lower limb improves as a result (free up the hips and lower back and you should get better fluid movement through the inguinal region and abdomen not just during your workout but throughout the day), diminishing those symptoms of tendinitis as the tissue can heal with better exchange of fluids. Good blood in, bad blood out. Best of luck Bromley!
@@mrbouncelol the more capable your musculature system is of movement the better fluid moves through the body. Skeletal muscle pumping is one of the major driving mechanisms for venous return. If your hips and knees barely move throughout the day because your mobility is lacking significantly, you can be sure to have less venous return from the lower limb. And what does venous blood do? Carries away waste products from tissues. Diaphragm movement is also a key driver of fluid pumping through the different compartments of the body (arterial blood, venous blood, lymphatics). The less our diaphragm moves, the less global fluid movement we will have within the abdominal and thoracic cavity and therefore to and from the limbs. A rigid abdominal wall, intercostals, and musculature of the back can affect diaphragm motion capacity through fascial connection. So yeah, mobility definitely affects fluid movement.
Thanks for posting Bromley. I bought your book last week and just put together one of your suggested DUP programs. Just started Wave 1, Week 2 of my base phase. Two questions for you. What do you think of pin squats? Did you write your book in something simple like Google Docs or did you put it together on special author software?
No real opinion on pin squats. I have a bias for pause squats and box squats for taking squats from a dead stop, but that's just because I've trained them more and can feel overall power improve as the 'kick' off at the start gets better. I wrote in OpenOffice, a generic version of Microsoft Word. Found a professional formatter on Fiverr, and the sent it back to me with the numbers, headers and table of contents, ready to go for print and Kindle. Took 5 days and cost about $150. Really took the anxiety out of future projects.
I'm a little surprised the workout was so simple since you're so far out from the competition. Great content, though. I always appreciate when the people putting the knowledge out there "walk the walk" and put that same knowledge to work.
It's all relative to what you are used to. I don't go nuts with a lot of movements when training events regularly. I'm on 2 event days per week, so this is hitting the mark. My peak phases feature little more than a few sets of squats with greater difficulty, so this is still a pretty big contrast to what's coming next.
Check out FitnessFAQs video on the step up. Not sure if that form would help you but it is so much harder! Basically you only leave your heel on the floor of the back foot and therefore it can barely contribute to the lift.
How is taking the bar out of the rack when j cups at set where you place your hands. I just got a squat rack of quality as a gift and had an issue moving in my grip. Never thought of trying to set hands over the j cups. Does it work ok even on heavier sets.
Do you think a session in a hot tub would be beneficial for knee issues of most sorts, specifically mild arthritis, pain from past injuries, or other knee related issues?
Bromley - you have forgotten more than I know, so please take my advice with a grain of salt. But when I do step-ups, I put my weight on the leg that is doing the step up, and then I step up like a centimeter and pause so then all my body weight is from the driving leg. Hope that makes sense.
You can do either. 1x per week just means you do more work on that one day. Squat can make you better atvsome strongman movements but no strongman movements carry over to the squat.
Do you ever lift in flat shoes or do you always wear heeled shoes? I have always trained in a heeled shoe but have been pushed by some trainers to move to a flat shoe.
I do all of my lifts in Newbalances because they are comfortable and good for moving events in Strongman. I only use Oly shoes for squatting and only some of the time. I never wore them until I broke my ankle in 2014 and had a plate put in. Lost some mobility which started giving me hip issues. There shouldn't be dogma around Oly shoes; if they allow you to get in a good position more comfortably, then you should 100% wear them.
Thoughts of programming wrapped squats vs sleeved squats? I've only done wraps once and kind of miss it but not sure if I need to program it differently or not.
No real difference. High reps are kind of tricky; just don't crank them down as hard and you'll be fine. There is a skill component to them, so give them a month or two of lighter practice before getting aggressive with the jumps.
Had the plate put in first week of July, 2014. Because I shredded the web of connective tissue that keeps your tibia and fibula from sliding down your foot, there was supposed to be no load bearing for 3 months. I think I started walking after 7 weeks lol. Started squatting with an empty bar two weeks later and hit my first 600lb squat January 2015. I got lucky not messing myself up by jumping the gun. Comebacks happen stupidly quick. Just be patient and do what you can to work around it. Also, BPC 157 is gold when you're injured.
@@AlexanderBromley wow thanks man yea I've been load bearing now maybe 2 and a half weeks a little more every day. It's so much better when you can actually see progress happening I was pretty stagnant for over 2 months. Thanks for that lengthy reply I appreciate it and I'll check that stuff out.
you definitely need an alignment treatment if your glutes are so tight and your knees are giving you trouble. Get your pelvis checked out by an osetopath or massage therapist.
@@wonniethepoop7856 this is simply not true. The rectus abdominal behave like any other muscle group. If you make them bigger, they will be more visible at even higher bf %
@@mmjsfca anyway training won't help significantly. Low bodyfat and genes are more important. For example I train abs doing different staff like l-sits, planks and even dragon flags, because I like it. But I don't have 6 packs even with ultra low bodyfat with visible veins on my stomach.
How do you feel? What can you do? How's your heart and your breath? I'm 84 kg at 5' 8" and I can see my abs even with fat, low resting heart rate, low blood pressure. 56 kg is pretty thin for 5' 8" , and 64 kg is still thin. Maybe go for health first. Coach Bromley would recommend "building your base," which includes basic health. Very sound advice. Don't be in a hurry. You can do this for decades. A pound a month adds up over the years.
Just a personal preference. If sleeves are tight enough to give any real support, I don't want them on the entire workout. I find them to be a pain in the ass to get on and off in between sets, so I'd rather do a loose wrap.
Would really address the knee tendinitis before it becomes a huge issue. Should finish out your workouts with some high rep step ups, or reverse sled work. Knee pain will slowly dissipate, blood flow will heal your body. Awesome video though, 🤙🏽 crazy squat
![The Official Squat Form Checklist [Are You Squatting Wrong?]](/img/n.gif)
More videos like this would be a treat!
Same!!
Same!
I concur
I love that you begin (and show) with a warmup/ dynamic stretching routine. I've heard many athletes (Licis, Oberst...), talk about the importance of a well rounded, athletic body. Had I listened, I wouldn't have hurt myself so much lmao, hope the experience helps someone.
Great honest content. Weaknesses and strengths covered. I always get a strong sense of realism and perspective from your vids.
Dang that dynamic stretch warm-up is what I need to get back to. Looks effective. Thank you for the realistic, honest video. Refreshing.
Hi. I'm a new subscriber! I'm just a random middle-aged man (50s) who is trying to reach optimal fitness! I'm primarily a distance runner, with an ectomorphic frame (5'9" @ 150lbs). I REALLY like the way you present your information. My top bench is 218, squat @ 295 and deadlift 320lbs.
That mobility work! Worth it for that! I'm as flexible as a golf club, thanks!
I love the front squat so much.
I have long femurs, so staying upright is a challenge for my body structure, and for me the front squat completely addressed that.
Getting my first pair of Oly squat shoes to return to back squatting, but I'll always keep front squats in. They did beautiful things for my legs, and my body responds well.
3:48 so when you say "psychosomatic", you mean like he can start a fire with his thoughts?
I think he means he uses telekinesis to make the weight lighter
Yes, more of these videos. Makes me want to push my squat work
Planning on it for my other lifts as well! I'll film a follow up in a few weeks when I'm in a heavier wave.
Very helpful for an old beginner like me! Thank you so much. I do prefer sleeves though, I use Stoic Sleeves and warmth balsm underneath, keeps it warm (or hot) all the time, feels good and subjectively less knee issues. They fit great, stabilize and are easy to get on with the right technique.
11:29 now THAT's a good pause at the bottom. Great paused squats
that's frozen squat. not just paused, lol
lol
Good luck with your mobility man!
Do you think that as you start to load heavier weights it might be better to do some static stretching earlier in the day and then just use dynamic stretching immediately prior to training?
Yes, by the time I reach the 'peak phase', I will have substantially better every-day flexibility and won't need these extended stretches.
This was a great video. I enjoyed seeing your warmup process and ideology in action.
id love to watch more of these
So I’ve been going through something similar with my glutes being tight…I find that some sumo deadlift or some work with adductors helps create a better balance in terms of muscle tension…as I pull conventional, and do low bar squats my glutes are strong and the adductors don’t get to much isolation work.
- just saw some of your unilateral work…sick session bro. I use Bulgarians and I think that because I’m able to control the eccentric better then on step ups…it gets me more of a stabilization effect.
-sorry if I sound like a smart ass, Im just a trainer learning still and I really like your content…and I figure I share something that helps me.
With regard to your tendinitis, I think that as your overall mobility improves you will probably find that blood flow to the lower limb improves as a result (free up the hips and lower back and you should get better fluid movement through the inguinal region and abdomen not just during your workout but throughout the day), diminishing those symptoms of tendinitis as the tissue can heal with better exchange of fluids.
Good blood in, bad blood out.
Best of luck Bromley!
Range of motion of muscles has nothing to do with circulation
@@mrbouncelol the more capable your musculature system is of movement the better fluid moves through the body.
Skeletal muscle pumping is one of the major driving mechanisms for venous return. If your hips and knees barely move throughout the day because your mobility is lacking significantly, you can be sure to have less venous return from the lower limb. And what does venous blood do? Carries away waste products from tissues.
Diaphragm movement is also a key driver of fluid pumping through the different compartments of the body (arterial blood, venous blood, lymphatics). The less our diaphragm moves, the less global fluid movement we will have within the abdominal and thoracic cavity and therefore to and from the limbs. A rigid abdominal wall, intercostals, and musculature of the back can affect diaphragm motion capacity through fascial connection.
So yeah, mobility definitely affects fluid movement.
excellent video, informative, concise, well-edited
This is gold! very cool video!
Thanks for the tip on knee wraps I been buying sleeves and they been splitting I use wraps today worked great!
Hey, try Tiger balm on your knees front and back, Then apply Dmso on top 🙌🏻🙌🏻
Look really good and solid on that front squat
Thanks for posting Bromley. I bought your book last week and just put together one of your suggested DUP programs. Just started Wave 1, Week 2 of my base phase. Two questions for you. What do you think of pin squats? Did you write your book in something simple like Google Docs or did you put it together on special author software?
No real opinion on pin squats. I have a bias for pause squats and box squats for taking squats from a dead stop, but that's just because I've trained them more and can feel overall power improve as the 'kick' off at the start gets better.
I wrote in OpenOffice, a generic version of Microsoft Word. Found a professional formatter on Fiverr, and the sent it back to me with the numbers, headers and table of contents, ready to go for print and Kindle. Took 5 days and cost about $150. Really took the anxiety out of future projects.
Your a beast bro!!
I'm a little surprised the workout was so simple since you're so far out from the competition. Great content, though. I always appreciate when the people putting the knowledge out there "walk the walk" and put that same knowledge to work.
It's all relative to what you are used to. I don't go nuts with a lot of movements when training events regularly. I'm on 2 event days per week, so this is hitting the mark. My peak phases feature little more than a few sets of squats with greater difficulty, so this is still a pretty big contrast to what's coming next.
Sled drags for 5 mins straight helped my patellar tendonitis. Also a couch stretch right after i squat few mins on each side.
Like the workout videos with commentary
Check out FitnessFAQs video on the step up. Not sure if that form would help you but it is so much harder! Basically you only leave your heel on the floor of the back foot and therefore it can barely contribute to the lift.
Great video keep it up !!!
Is your high frequency dup bench program pdf still available anywhere? I could find it on the website?
I think this is what you're looking for:
d2saw6je89goi1.cloudfront.net/uploads/digital_asset/file/561178/benchblitz.pdf
@@brs9044 thank you very much friend
How is taking the bar out of the rack when j cups at set where you place your hands. I just got a squat rack of quality as a gift and had an issue moving in my grip. Never thought of trying to set hands over the j cups. Does it work ok even on heavier sets.
Do you think a session in a hot tub would be beneficial for knee issues of most sorts, specifically mild arthritis, pain from past injuries, or other knee related issues?
Bromley - you have forgotten more than I know, so please take my advice with a grain of salt. But when I do step-ups, I put my weight on the leg that is doing the step up, and then I step up like a centimeter and pause so then all my body weight is from the driving leg. Hope that makes sense.
I'll give that a shot, thanks!
Sir, do you squat once or twice a week in base building phase?. Also, which strongman movements have the best carryover to your squat?
You can do either. 1x per week just means you do more work on that one day. Squat can make you better atvsome strongman movements but no strongman movements carry over to the squat.
Nice training cool facility
Do you ever lift in flat shoes or do you always wear heeled shoes? I have always trained in a heeled shoe but have been pushed by some trainers to move to a flat shoe.
I do all of my lifts in Newbalances because they are comfortable and good for moving events in Strongman. I only use Oly shoes for squatting and only some of the time. I never wore them until I broke my ankle in 2014 and had a plate put in. Lost some mobility which started giving me hip issues. There shouldn't be dogma around Oly shoes; if they allow you to get in a good position more comfortably, then you should 100% wear them.
Thoughts of programming wrapped squats vs sleeved squats? I've only done wraps once and kind of miss it but not sure if I need to program it differently or not.
No real difference. High reps are kind of tricky; just don't crank them down as hard and you'll be fine. There is a skill component to them, so give them a month or two of lighter practice before getting aggressive with the jumps.
can'y wait for tybee show
More vids like this
I understand warming up but there is a debate about too much stretching before working out. Stretching after working out very good for me.
i got a broken ankle right now sittin out goin crazy how long were you out of commision?
Had the plate put in first week of July, 2014. Because I shredded the web of connective tissue that keeps your tibia and fibula from sliding down your foot, there was supposed to be no load bearing for 3 months. I think I started walking after 7 weeks lol. Started squatting with an empty bar two weeks later and hit my first 600lb squat January 2015.
I got lucky not messing myself up by jumping the gun. Comebacks happen stupidly quick. Just be patient and do what you can to work around it. Also, BPC 157 is gold when you're injured.
@@AlexanderBromley wow thanks man yea I've been load bearing now maybe 2 and a half weeks a little more every day. It's so much better when you can actually see progress happening I was pretty stagnant for over 2 months. Thanks for that lengthy reply I appreciate it and I'll check that stuff out.
do more of this
more training vlogs mate!
More workout videos, please
Love it
you definitely need an alignment treatment if your glutes are so tight and your knees are giving you trouble. Get your pelvis checked out by an osetopath or massage therapist.
I have to know, do you ever use the rings for anything?
lol, no, but mainly because I'm paranoid and don't trust the clamps.
i went from 56kg to 64kg at 5'8 and totally lost my shreeded six pack. is it normal for it to be that way or does that mean i slacked in ab training
Probably ate too much, probably never had developed abs in the first place
Workout won't help you to get visible abs, only diet will.
@@wonniethepoop7856 this is simply not true. The rectus abdominal behave like any other muscle group. If you make them bigger, they will be more visible at even higher bf %
@@mmjsfca anyway training won't help significantly. Low bodyfat and genes are more important.
For example I train abs doing different staff like l-sits, planks and even dragon flags, because I like it. But I don't have 6 packs even with ultra low bodyfat with visible veins on my stomach.
How do you feel? What can you do? How's your heart and your breath? I'm 84 kg at 5' 8" and I can see my abs even with fat, low resting heart rate, low blood pressure. 56 kg is pretty thin for 5' 8" , and 64 kg is still thin. Maybe go for health first. Coach Bromley would recommend "building your base," which includes basic health. Very sound advice. Don't be in a hurry. You can do this for decades. A pound a month adds up over the years.
what shoes are those? romaleo 2?
great video, but why do you hate knee sleeves? they are easy to get on and off. also the keep you knees warm
If you're sweaty, they're a pain in the ass to get on and off
Just a personal preference. If sleeves are tight enough to give any real support, I don't want them on the entire workout. I find them to be a pain in the ass to get on and off in between sets, so I'd rather do a loose wrap.
@@AlexanderBromley aa i see, thanks for the respons!
0:15 thats my -1 RiR squat form
Would really address the knee tendinitis before it becomes a huge issue. Should finish out your workouts with some high rep step ups, or reverse sled work. Knee pain will slowly dissipate, blood flow will heal your body. Awesome video though, 🤙🏽 crazy squat
Also meant reverse step ups, also called Patrick step ups I believe
Also, doing some sort of isometrics before the workout has helped my tendinitis. Single-leg wall sits were nice.
@@Raiin-77 Spanish squats can be rather torturous. Good for the knees though!
My best front squat is 225 for 1 🤣
You might already know about this guy, but @kneesovertoesguy on Instagram has a lot of useful stuff on knee tendinitis
Woow woow 😍💋 💝💖❤️
Coach Jason Blaha always said that knee wraps can contribute knee damage over time. Is it possible for him to be wrong is the question.
Its impossible
They closed the gyms in Norway today...
Not in Trondheim. Still broke as a personal trainer, tough😝😢😝
@@Bjargr huh, stavanger closed for 2 weeks. You're lucky
@@dessertstorm7476 suger. Kjøpt sandsekk og laga log for å trene strongman hjemme. Blir lite studio likevel
Sleeves only is offensive? 🤣
What the fuck?