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Brah... You aint getting any younger... I would love to see you switch to a bodybuilding focus., and drop them extra few pounds. I think you could have good physique... You wouldn't be winning any Olympia's, but you would be jacked AF.
lol you ain't lying. My plan is to do a 'bodybuilding focus' in service of a prep for strongman for the last couple competitive years I have. Def not shining in BB, but I coooould do something big in the 105s if I actually filled out the weight class. You think my thumbnails were bad before... just wait until I have visible abs to plaster on each one.
Zercher? ... Maybe but I might argue for the clean/front squat combo ... But some people say my clean is abnormally high relative to my other lifts, so I might not be a fair person to determine this off of. Because it doesn't take many bad form cleans to light the back on fire, and good form cleans means you'll have a lot of weight to load the front squat with. But I've never really trained zerchers "seriously" so it's hard to say.
@@rossgirdeen3247 you can make do without for a long time. I stuck to clean, military press, front squat, front loaded reverse lunge and barbell row for over a year.
Started high rep behind the neck presses a few months ago and now my shoulders are so jacked I can't fit through doorways or sleep on my side. And I frighten my grandma. Thanks Bromley.
63 years young, just got done my squat, bench, deadlift work out. Haven't competed in decades, but now that I'm retired from the work place, going to compete again next year. I enjoy this channel as it's very helpful & informative. 👍
As a PT and Coach I have been talking about Zercher Squat and RDL as a superior combo for years and always was looked down on for it. Very happy our boy, who is a certified legend at this point is peaching so the masses will actually pay attention! I do at Clean pulls do the list though.
He’s not saying they are superior (because they aren’t for what most of us are trying to do), he’s saying they’re a good alternative if you don’t have a rack
My 7 desert island barbell list - Beach Walking Lunge - Heavy RDL - Transcontinental Clean into heavy Overhead Presses - Ab Rollouts - Hot ass Heavy Floor Press superset w/ push-up burnout - Heavy ass Silverback Rows! - Curls for the corals Post-workout Nutrition: Rum & coconut protein shake with some damn bananas Cardio: Survival Cred: Over a decade of strength and hypertrophy training living in a tropical environment
Great list, I focus on these movements and have had good results with them. These movements are also fun to execute. That makes a big difference. If you hate the exercises, you are not gonna work as hard on them.
@doctordaro2112 the snatch grip adds more stress to the upper back. I was taught that your upper back can never be too strong. Plus I get a better stretch in the hams with the snatch-grip.
Definitely the Zercher squat from the thumbnail. Same with the Zercher deadlift. Kang squat. OHP. Push Press. All row variations. Front&back squats no questions asked
Zerchers are hella functional for when you need to carry anything, especially if it lacks handles. How often do you carry stuff on your back vs in your arms?
@@zerrodefex I love zercher everything. Hinges (I call them good nights), sumo&conventional deadlifts, carries, stair ups, squats (even with a log bar). Since i don't have a well lol imma say I carry things 90% in the arms
Zerchers feel so primal. Its like a strongman squat. I love the core strengthening carry over for deadlifts. Also try paused Zerchers if you really hate yourself.
@@alic6958 I definitely do, I tried to pause without touching the bar to my knees. Surprisingly it is a primal movement towards something else primal, and that would involve your girlfriend or wife hahaha very translatable
Switched to Seated overhead press and it's been tremendous. I've had a few shoulder injuries, basically haven't touched my olympic bar in years other than rows. Over head press and bench press aggravated my injury a lot but I've been going to physical therapy and have been scared to test my strength. I basically did strict press with kettlebells, I got my stabilizer muscles back strong but it felt sketchy going over 55lbs. I switched to singles once I went above 60lbs. Now I'm doing Seated over head press with ease, hit 125 for 5's. Just a few months ago I could barely lift my arm up and was struggling with 10's. Thanks for the Seated press recommendation, I feel stable and confident pushing max effort.
I have a similar thought on cheating for pulling movements: the fact that the stretched position is the most hypertrophic part of the movement means that things like body English and lengthened partials work really well. Your ability to do partial reps in the row (or rows with some additional momentum) will far exceed your ability to do strict reps. People have started arguing that you should do half reps on movements like the row and the pulldown when you're no longer able to do full ROM reps, as the partial rep still provide a growth stimulus. By the same token, I think doing sets with body English can be very productive. You might even start with a strict rep and then add on some momentum towards the end to squeeze out some additional reps in the stretched position.
This is great stuff! I only have a barbell and plates in my garage - no space for a rack or bench - so your recommendations in this video were super helpful.
I started doing behind the neck presses a few months ago because my shoulder hurt doing anyway other presses strangely enough. I started with just the bar and progressed in 5lb jumps. Right now im up to 145 lbs for reps... really close to my regular OHP weight. The pump i get from these in my side delt is amazing
When I smoked an AC joint I found BTN was the only press that didn't hurt. It makes no sense aye but it works 😂 that's awesome work man, my BTN is still trash
I had the strongest upright row in my gym for a long time. I was the only one who treated it seriously. My shoulder health was great and my traps grew a lot. One of my top 10 fave exercises. I used an EZ-bar with straps because my wrists started hurting. I've done RDL for quite a few years. Struggling to progress them at the moment. Hit 160kg for sets of 6 and stalled out for quite a while. I hadn't done barbell rows in a long time, but I reintroduced them a few months ago and they're shooting up. Will hit 100kg for sets of 8 soon. Absolutely brilliant. Wanna get into BTN press so badly, but no room in the program at the moment.
Do you upright row with a high ROM, say to clavicle? I have never been able to get this exercise to feel amazing. Was thinking of doing more neutral grip dumbbell uprights for a while. I really prefer bar for most things but I can’t get it to feel good. At best a very wide grip with partial ROM (to nipple) feels best with the bar for me.
When I'm after some hypertrophy 'science' I might go and take a peek at a Dr Mike Israetel vid or Muscle Monsters vid, But if I'm after sheer inspiration, you're right up there Mr Bromley! 💪
I think that this beats any bodybuilding stuff out there. Bodybuilding concepts and tactics have gotten a lot better since the days of Weider telling people how to do things (for which he and his brother were not generally suitable except for posing), but the sport will continue to reverberate with those less technically and medically sound concepts for a long time. Which is a shame for so many reasons. This kind of stuff is fantastic, I think that anybody who's able to take the positive from both will have more success in bodybuilding
315 bent rows look clean as hell. Always amazed when people keep good form for 315. I have to do a half deadlift dip chest down to bar and it's still 280.
Maybe progress the conventional OHP for jackedness while developing BTN mobility at light weight? Start by lowering the BB to just behind the top of the head, progress ROM at a safe pace over weeks or months. With just a barbell, use a plate to start the warm-up with Halos.
I remember back in the day Brian Alshrue showed a row complex that grew my back. 5 Pendelay rows to 5 bent over rows to 5 deadlift rows. 3 sets and it fried me.
This is amazing! I just moved to the countryside with no gyms nearby, so I bought a home gym. Only could afford a rack and barbells though- this video is perfect for me. Any recommendations on a 5 day/week program? Thanks.
Haven’t watched the vid yet but here’s my list: RDL/SLDL, High Bar Back Squat, Bent Over Row, Upright Row, Behind the Head Skullcrushers, Bicep Curls, and Incline Bench
I fully embrace zercher squats as an all time best squat movement. I think I'm going to incorporate upright rows into my shoulder day. used to do them all the time when I was just learning how to lift back in 8th grade. I think I'll also incorporate some type of behind the neck press as well given my need to develop some shoulder mobility. This was an excellent video. love it.
Great video bromley I recently started doing bent over barbell rows and they’re one of my favorite back exercises now. Also, really like doing trap bar elevated deadlifts.
I'm going to push back on Bench Press. If you assume your dead broke and only have the money for a barbell and iron (your intro) you are not going to be able to do any classic pressing without some sort of rack. I would be practicing my barbell clean and use that position to transition into OHP/BTNP and Front squats. If you wanted both a OHP and BTN you could bias your OHP to the upper chest with a back arch. Outside of the rack issue this is a great set of starting exercises. The only thing missing is the pullup imo. I've been thinking about a dead-broke rings and sandbag system that fits this model perfectly and can come in
I lift in my apartment kitchen with a bar and a couple of bells and this looks pretty similar to what I do and if your situation is closer to mine than it is to a sandy beach, where you can drop whatever you want, front squats may give you more control over the bar from start to finish. Maybe. And now to try out those behind the neck presses.
Thanks for this great video! How would you spread these exercises out throughout the week? ...or are you saying these could all be done in a single session in that order? (adjusting rep and sets of course depending on the strength level of the person)
After these next two shows I’ll be pushing barbell and dumbbell work mainly to boost strength and size in certain places. Thanks for the vid. Maybe I’ll get a couple things from it
Thanks Bromley! As usual you've given me a lot of new ideas and exercises to try, however cleans and presses would DEFINITELY have to be on my list! And I'm left wondering why it didn't make the cut here?
Clean and presses are great! With only seven spots and a focus on hypertrophy over power, upright rows and behind the neck presses scratched that itch. But I am probably making this list for strength, power, capacity, etc.... and you might see it pop up
I love BTN presses. A decade ago they caused inflammation doing half reps with 155, now up to 225x5 from the shoulders and I've never had shoulder pain since. My delts and tris are also way more developed than when I was doing standard ohp.
This justified my workout yesterday. BPr, BBRow, BNPr, UprightRow. I did do LegExt and LegCurls prior to some sled work. In a gym full of machines, people do look at you strange when you do barbell exercises other than BPr lol.
I have a barbell and a bench, the rack doesn't quite work for squatting, I can get it on my back but I have to be pretty leaned forward to unrack making it kinda like a good morning to start out, kinda want to try out zercher squats now
Zerchers are great, just make sure to relax your shoulders and let the weight hang. I was holding the weight up without realising it, making the weight feel much heavier than it actually was.
Did a lot of upright rows back in the day, then some 15 years ago the internet was swamped with videos on how bad upright rows are and i stopped doing them. Might just take them up again.
6:20 interesting to see you doing something here that I've wondered about for a while -- specifically doing your lower-rep row work Pendlay-style by returning the bar to the floor every time, and the higher-rep work floating-style with the bar in the air the whole time. Was this deliberate and is it an approach that you'd recommend (on average, special circumstances notwithstanding) when programming barbell rows in most cases?
For pure trap development, probably. Theme of a list like this is to hit with a broad brush. Upright row moves the shoulder and scapula, working rear delts, traps, rhomboids, even biceps a bit. Just does more
I’ve got a barbell 230kg of plates plus bar a squat rack with a cable that can be used at the top or bottom , a couple dumbells 10/17/32kg and and bench. I’ve only really do barbell compound stuff, pin press etc with bands and chains it’s savage nothing like I’ve ever hand on machines
Honestly, at this stage - 44yrs old, tired, former shotput and Highland games competitor - I'd be quite happy with just bridge ("reach") RDLs, and clean n press. (and some curls if I wanted to go nuts).
I like to do my btn’s seated off of pins but I use this exact same progression..high to low finish with a max double or triple and one high rep back off set
I have a pretty good deadlift for my bodyweight but I always noticed people who pulled similar weight to me or even a bit less had a much heavier RDL. I realized I keep my knees much straighter than a lot of people on the RDL and use much more strict form where others would practically be doing a deadlift without touching the plates back to the ground and calling it an RDL. I think I could try meeting somewhere in the middle and using it as a strength exercise rather than using super strict form and focusing solely on hamstring hypertrophy
When I first started lifting as a kid, I did behind the neck presses to grow my traps and upper back to support the bar for squatting. My traps seemed to grow almost overnight. If you are able, don't sleep on this lift.
6:34, I literally never once considered letting the weight hit the ground. I have always tried to do this with the weight never touching the ground. I am gonna go kick a corner of a wall or something.
Upright rows depend on your specific shoulder mobility, and you can tell immediately if that movement is for you. I've got fantastic shoulder mobility/flexibility and never had even minor shoulder issues. But I could tell the first time I attempted an upright row as a kid, that shit felt wrong as all hell. Every time I've done it throughout the years it felt the same way. There's so many alternatives to that movement that will have at least the same benefits, there's no point trying to force yourself to do uprights if you're body is saying it's not a good idea.
my take: RDL - has it's place in training. you can rotate it with other hip hinge movements like GM and SLDL behind the neck press - why not just standard OHP? most people cant even do behind the neck press properly and have zero benefits over OHP bent row - good pick only problem I have with this choice - most people ego lift on this lift and their technique is going to shit. any variation of chest supported row is superior to classic barbell row upright row - no problem with this pick when you don't have shoulder pain good side delt movement wide grip bench - also no problem with pick. only problem is similar to barbell rows, most people ego lift. but if you do 1-3s eccentrics and pause at the bottom it's great exercise for hypertrophy. barbell extension - good pick overhead extension variations are proved superior to any other tricep movement zercher squat - not best for hypertrophy because your grip becomes limiting factor before your quads (same problem with front squats as an example). but if someone enjoyes them why not
It's just a discussion of exercises, but this looks like a typical whole body routine from back in the day. Could definitely treat it that way at 3x per week or just implement exercises in your current routine as you like
@@AlexanderBromley Cheers for the reply Alex! Yeah, I was kinda thinking that as I've been looking at early Silver Era routines. I'm currently only doing 2x a week due to a 16mth hiatus but as such, I'm hitting full body in the form of a squat/H-push/H-pull on day 1 (with some isolation thrown in) then Deadlift/V push/V-pull on day 2. So my workouts take a while anyways... ...I might just give this routine a bash! Thanks again! Looking great in that video by the way!
@@AlexanderBromley Right! Just tried this as a full body workout! Admittedly, I didn't adhere to the suggested rep ranges and as such I was gassed at the end, but I basically used 10x3 for the lower movements and the 40 rep method for the upper. I also added in an EZ bar preacher curl sesh for the biceps. I gotta say, my arms got a mad pump...to the point of wanting to rip through my sleeves And... ...the order you present the lifts in the video is pretty much perfect for a full workout. If I'd only fine a little lighter on the Romanians I'd have had better form on the following bent rows. But apart from that, I love it. I'll keep it up for a while and report back! 👍🏻👍🏻👍🏻
Papa Bromley, how low do you have to go with RDLs? I've replaced regular deadlifts with RDLs for quite some time now, but I still don't know how low I gotta go. I lower the bar about a hand wide past my knees 🤔 Also why not Steinborn squats over Zercher? Since for the scenario we don't have a rack
Thanks Bromley 👍 I dont feel pain doing BTN Presses, but the night after a session, my right shoulder always goes completely numb it's kinda scary. So close grip strict front presses for me.
I want to switch from elbow wraps to sleeves. I need them for OHP and incline bench. What is the best brand? I've noticed with the wraps, if they're too tight, it limits/changes the ROM.
It does not matter for me how much packed the gym is, as everyone uses machines and the squat racks are mostly empty. Hence, in a packed day as everyone is lining up to use their machine, I do my workouts in peace 😎
I've got a bar, some plates hidden in various places, and a pair of ironmaster DBs, in an NYC apartment. It's not a thought experiment for me. It's my reality. I don't have time to go to a gym, because I have very young children. It's really not that bad, but a rack would make it so much easier.
You gave me an idea. Not sure if it's a great one, but it's an idea. I'll try "barbell only" training for a week, and see what kind of response I get 😂
Would this be broken up over two sessions? And barbell curls thrown in on either day? Great episode; I've always favored meat and potatoes barbell lifts.
This was just a discussion of lifts that broadly cover the whole body but you could absolutely have this as a whole body workout. As is 2-3x per week, split up and done alternating 3-4x per week, or modified however it fits your schedule. Nothing keeping you from adding curls!
Yes, heaviest 5 you can with high effort but good technique. Just add weight when you can, when you miss on the 5, drop back to a few weeks prior and reset. On the amrap, go for broke.
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Brah... You aint getting any younger... I would love to see you switch to a bodybuilding focus., and drop them extra few pounds. I think you could have good physique... You wouldn't be winning any Olympia's, but you would be jacked AF.
lol you ain't lying. My plan is to do a 'bodybuilding focus' in service of a prep for strongman for the last couple competitive years I have. Def not shining in BB, but I coooould do something big in the 105s if I actually filled out the weight class.
You think my thumbnails were bad before... just wait until I have visible abs to plaster on each one.
1. Romanian deadlift @1:24
2. Bent row @6:07
3. Behind the neck press @8:31
4. Upright row @11:33
5. Wide grip bench press @13:40
6. Tricep press @15:25
7. Zercher squat @17:59
ty
🙏 you’ve done fine work here
Zercher? ... Maybe but I might argue for the clean/front squat combo ... But some people say my clean is abnormally high relative to my other lifts, so I might not be a fair person to determine this off of. Because it doesn't take many bad form cleans to light the back on fire, and good form cleans means you'll have a lot of weight to load the front squat with. But I've never really trained zerchers "seriously" so it's hard to say.
I salute you Sir
@@bobbybobman3073you’ve never trained zerchers seriously and your hyper specified in cleans. Yeah your opinion isn’t relevant, not to be a dickhead
I’m literally the target audience for this. Bar and plates for my starting home gym arrived yesterday.
🎉
You need dumbbells to even out imbalances.
Rack should be the next thing on your list you need one!!
@@user-he4ef9br7zhe’ll be ight
@@rossgirdeen3247 you can make do without for a long time. I stuck to clean, military press, front squat, front loaded reverse lunge and barbell row for over a year.
He's doing it, hiding the bodybuilding arc in plain sight!!!
Started high rep behind the neck presses a few months ago and now my shoulders are so jacked I can't fit through doorways or sleep on my side. And I frighten my grandma.
Thanks Bromley.
Poor grandma
Frightening ones grandma is a generally good indication. Well done sir.
This prompt is fun, I think I’ll make my own version of this based on your frame work, will make sure to credit you
@@kozmo7I would not classify BOM as a struggler by any means.
@@MrAmadeus1998 what would you classify him as?
@@MrAmadeus1998”struggler” is a berserk reference brother
@@aaronsamuel7127 this guy struggles
@@aaronsamuel7127 oh I’ve only heard it in a bodybuilding context for those with bad genes lol.
63 years young, just got done my squat, bench, deadlift work out. Haven't competed in decades, but now that I'm retired from the work place, going to compete again next year. I enjoy this channel as it's very helpful & informative. 👍
On a side note bro you look absolutely JACQUED again.
Perhaps even YAQUED…
Good training, diet, TRT, ADHD drugs, etc. Dude is enhanced OTC and Rx now, rather than the old back-alley PEDs of his former StrongthAthleet era
As a PT and Coach I have been talking about Zercher Squat and RDL as a superior combo for years and always was looked down on for it. Very happy our boy, who is a certified legend at this point is peaching so the masses will actually pay attention! I do at Clean pulls do the list though.
He’s not saying they are superior (because they aren’t for what most of us are trying to do), he’s saying they’re a good alternative if you don’t have a rack
Having your wife, child and dog watch you lift weights probably one of the most top tier moments of life
My 7 desert island barbell list
- Beach Walking Lunge
- Heavy RDL
- Transcontinental Clean into heavy Overhead Presses
- Ab Rollouts
- Hot ass Heavy Floor Press superset w/ push-up burnout
- Heavy ass Silverback Rows!
- Curls for the corals
Post-workout Nutrition: Rum & coconut protein shake with some damn bananas
Cardio: Survival
Cred: Over a decade of strength and hypertrophy training living in a tropical environment
Your list look slightly better than bromleys imo
My list will be Squats, Snatch-grip romanian deadlifts, Overhead press, Chin ups, High pulls/upright row hybrid, CG No-arch benchpress, Barbell Row
Great list, I focus on these movements and have had good results with them. These movements are also fun to execute. That makes a big difference. If you hate the exercises, you are not gonna work as hard on them.
Agree with most of these. Why the snatch grip rdl specifically?
@doctordaro2112 the snatch grip adds more stress to the upper back. I was taught that your upper back can never be too strong. Plus I get a better stretch in the hams with the snatch-grip.
@@doctordaro2112 Larger range of motion.
I love this list. I've always found high pulls tricky to incorporate in my programs, but very solid exercise, nonetheless.
Definitely the Zercher squat from the thumbnail. Same with the Zercher deadlift. Kang squat. OHP. Push Press. All row variations. Front&back squats no questions asked
Zerchers are hella functional for when you need to carry anything, especially if it lacks handles. How often do you carry stuff on your back vs in your arms?
@@zerrodefex I love zercher everything. Hinges (I call them good nights), sumo&conventional deadlifts, carries, stair ups, squats (even with a log bar). Since i don't have a well lol imma say I carry things 90% in the arms
Zerchers feel so primal. Its like a strongman squat. I love the core strengthening carry over for deadlifts. Also try paused Zerchers if you really hate yourself.
@@alic6958 I definitely do, I tried to pause without touching the bar to my knees. Surprisingly it is a primal movement towards something else primal, and that would involve your girlfriend or wife hahaha very translatable
That Tricep Press was the exercise i was looking for. Beautiful ! thanks !
This is the video I needed right now Bromley
The standing heavy tricep press is definitely one I'll weave in for pressing strenght. Thanks man!
Switched to Seated overhead press and it's been tremendous. I've had a few shoulder injuries, basically haven't touched my olympic bar in years other than rows. Over head press and bench press aggravated my injury a lot but I've been going to physical therapy and have been scared to test my strength. I basically did strict press with kettlebells, I got my stabilizer muscles back strong but it felt sketchy going over 55lbs. I switched to singles once I went above 60lbs. Now I'm doing Seated over head press with ease, hit 125 for 5's. Just a few months ago I could barely lift my arm up and was struggling with 10's. Thanks for the Seated press recommendation, I feel stable and confident pushing max effort.
I have a similar thought on cheating for pulling movements: the fact that the stretched position is the most hypertrophic part of the movement means that things like body English and lengthened partials work really well. Your ability to do partial reps in the row (or rows with some additional momentum) will far exceed your ability to do strict reps. People have started arguing that you should do half reps on movements like the row and the pulldown when you're no longer able to do full ROM reps, as the partial rep still provide a growth stimulus. By the same token, I think doing sets with body English can be very productive. You might even start with a strict rep and then add on some momentum towards the end to squeeze out some additional reps in the stretched position.
This is great stuff! I only have a barbell and plates in my garage - no space for a rack or bench - so your recommendations in this video were super helpful.
I started doing behind the neck presses a few months ago because my shoulder hurt doing anyway other presses strangely enough.
I started with just the bar and progressed in 5lb jumps. Right now im up to 145 lbs for reps... really close to my regular OHP weight.
The pump i get from these in my side delt is amazing
When I smoked an AC joint I found BTN was the only press that didn't hurt. It makes no sense aye but it works 😂 that's awesome work man, my BTN is still trash
@@noahpearce4105 thanks bro! keep working at it
This was great, thank you for the rep and set ranges. I appreciate it.
I had the strongest upright row in my gym for a long time. I was the only one who treated it seriously. My shoulder health was great and my traps grew a lot. One of my top 10 fave exercises. I used an EZ-bar with straps because my wrists started hurting.
I've done RDL for quite a few years. Struggling to progress them at the moment. Hit 160kg for sets of 6 and stalled out for quite a while.
I hadn't done barbell rows in a long time, but I reintroduced them a few months ago and they're shooting up. Will hit 100kg for sets of 8 soon. Absolutely brilliant.
Wanna get into BTN press so badly, but no room in the program at the moment.
Do you upright row with a high ROM, say to clavicle? I have never been able to get this exercise to feel amazing.
Was thinking of doing more neutral grip dumbbell uprights for a while. I really prefer bar for most things but I can’t get it to feel good. At best a very wide grip with partial ROM (to nipple) feels best with the bar for me.
RDLs are amazing. Hit the entire posterior chain in one exercise. They actually even make my lower traps sore in a way that rows never do.
When I'm after some hypertrophy 'science' I might go and take a peek at a Dr Mike Israetel vid or Muscle Monsters vid,
But if I'm after sheer inspiration, you're right up there Mr Bromley!
💪
I think that this beats any bodybuilding stuff out there. Bodybuilding concepts and tactics have gotten a lot better since the days of Weider telling people how to do things (for which he and his brother were not generally suitable except for posing), but the sport will continue to reverberate with those less technically and medically sound concepts for a long time. Which is a shame for so many reasons. This kind of stuff is fantastic, I think that anybody who's able to take the positive from both will have more success in bodybuilding
Thx for the list and all the great commentary and details for the movements!! Love your content 👍🏻
You forget about Zercher shrugs.
"AAAAAAAAAAAAAAAAHHHH!" - m'bloat
@@mcfarvoAre you ready to witness a power not seen for thousands of years?
315 bent rows look clean as hell. Always amazed when people keep good form for 315. I have to do a half deadlift dip chest down to bar and it's still 280.
Maybe progress the conventional OHP for jackedness while developing BTN mobility at light weight? Start by lowering the BB to just behind the top of the head, progress ROM at a safe pace over weeks or months. With just a barbell, use a plate to start the warm-up with Halos.
🔥 top five videos you've made, thanks brom🔥
Loved this video, just switched a rowing variation in this block to bentover rows i haven't done them in a while.
I've been looking for a fun full body, hell yeah im gonna be doing these. Cheers big man
Thanks for your answer, will be doing these exercises for the foreseeable future 👍
How would you combine these across the week??
Legs 1 squat as main
Upper 1 chest, triceps, back
Legs 2 RDL main
Upper 2 shoulders, biceps, back
I remember back in the day Brian Alshrue showed a row complex that grew my back. 5 Pendelay rows to 5 bent over rows to 5 deadlift rows. 3 sets and it fried me.
Thank you so much Mr. Bromley. From Costa Rica
I started doing zercher squats with a sandbag this year. Never felt soreness in my hips like that before. It was a great stimulus
Zercher squat in an under used variation for most lifters. Glad to see it in this list. It does get you JACKED!
This is amazing! I just moved to the countryside with no gyms nearby, so I bought a home gym. Only could afford a rack and barbells though- this video is perfect for me. Any recommendations on a 5 day/week program? Thanks.
Haven’t watched the vid yet but here’s my list: RDL/SLDL, High Bar Back Squat, Bent Over Row, Upright Row, Behind the Head Skullcrushers, Bicep Curls, and Incline Bench
I've been searching for this advice. Thank you!
I fully embrace zercher squats as an all time best squat movement. I think I'm going to incorporate upright rows into my shoulder day. used to do them all the time when I was just learning how to lift back in 8th grade. I think I'll also incorporate some type of behind the neck press as well given my need to develop some shoulder mobility. This was an excellent video. love it.
Great video bromley
I recently started doing bent over barbell rows and they’re one of my favorite back exercises now. Also, really like doing trap bar elevated deadlifts.
This is great info. Thank you
going to try this whole workout this weekend sir, ty.
Rdls,close grip bench,upright row,shoulder press, underhand rows, and front squats
I'm going to push back on Bench Press. If you assume your dead broke and only have the money for a barbell and iron (your intro) you are not going to be able to do any classic pressing without some sort of rack. I would be practicing my barbell clean and use that position to transition into OHP/BTNP and Front squats. If you wanted both a OHP and BTN you could bias your OHP to the upper chest with a back arch.
Outside of the rack issue this is a great set of starting exercises. The only thing missing is the pullup imo. I've been thinking about a dead-broke rings and sandbag system that fits this model perfectly and can come in
I'm glad you mentioned upright rows I love them
Use a pad
I lift in my apartment kitchen with a bar and a couple of bells and this looks pretty similar to what I do and if your situation is closer to mine than it is to a sandy beach, where you can drop whatever you want, front squats may give you more control over the bar from start to finish. Maybe. And now to try out those behind the neck presses.
Brother, how should I split the workouts? I don't think I can do them all in one workout with all the reps you layed out for us.
Thanks for this great video! How would you spread these exercises out throughout the week? ...or are you saying these could all be done in a single session in that order? (adjusting rep and sets of course depending on the strength level of the person)
I would still do all of these 7 exercises even if I was at a gym that had every piece of equipment in the world. Great video Alex!
After these next two shows I’ll be pushing barbell and dumbbell work mainly to boost strength and size in certain places. Thanks for the vid. Maybe I’ll get a couple things from it
Thanks Bromley! As usual you've given me a lot of new ideas and exercises to try, however cleans and presses would DEFINITELY have to be on my list! And I'm left wondering why it didn't make the cut here?
Clean and presses are great! With only seven spots and a focus on hypertrophy over power, upright rows and behind the neck presses scratched that itch. But I am probably making this list for strength, power, capacity, etc.... and you might see it pop up
@@AlexanderBromley Thanks brother! Love the chanel and keep up the great work!
I love BTN presses. A decade ago they caused inflammation doing half reps with 155, now up to 225x5 from the shoulders and I've never had shoulder pain since. My delts and tris are also way more developed than when I was doing standard ohp.
This justified my workout yesterday.
BPr, BBRow, BNPr, UprightRow. I did do LegExt and LegCurls prior to some sled work.
In a gym full of machines, people do look at you strange when you do barbell exercises other than BPr lol.
Great video. For people who have a Yoke at home, what do you think of Anderson Squat?
I have a barbell and a bench, the rack doesn't quite work for squatting, I can get it on my back but I have to be pretty leaned forward to unrack making it kinda like a good morning to start out, kinda want to try out zercher squats now
Zerchers are great, just make sure to relax your shoulders and let the weight hang. I was holding the weight up without realising it, making the weight feel much heavier than it actually was.
Would you consider putting together a full template with frequency for these 7 moves? Like a 3 or 4 day split?
Would love to see this too, like a barebones program
Did a lot of upright rows back in the day, then some 15 years ago the internet was swamped with videos on how bad upright rows are and i stopped doing them. Might just take them up again.
I like ohp, Skull crusher behind the head on bench, bench press , RDLs, shrugs, Barbell Curls and chin ups
Amazing video. Great information
6:20 interesting to see you doing something here that I've wondered about for a while -- specifically doing your lower-rep row work Pendlay-style by returning the bar to the floor every time, and the higher-rep work floating-style with the bar in the air the whole time. Was this deliberate and is it an approach that you'd recommend (on average, special circumstances notwithstanding) when programming barbell rows in most cases?
Excellent choices. Probably need a little more convincing about the upright row. Would shoulder shrugs be better?
For pure trap development, probably. Theme of a list like this is to hit with a broad brush. Upright row moves the shoulder and scapula, working rear delts, traps, rhomboids, even biceps a bit. Just does more
@@AlexanderBromley thanks for the answer, will follow your 7 exercises for the foreseeable future 👍
Been looking for a different movement to hit triceps on arm day, will try that tricep press next time
I’ve got a barbell 230kg of plates plus bar a squat rack with a cable that can be used at the top or bottom , a couple dumbells 10/17/32kg and and bench. I’ve only really do barbell compound stuff, pin press etc with bands and chains it’s savage nothing like I’ve ever hand on machines
Honestly, at this stage - 44yrs old, tired, former shotput and Highland games competitor - I'd be quite happy with just bridge ("reach") RDLs, and clean n press.
(and some curls if I wanted to go nuts).
This video is perfect for me, this is what I have at home.
My personal 7 would be deadlift, zercher squat, bentover row, strict press, hang clean, hacksquat, and romanian deadlift or something like that
Love the simplicity of this. Curious how this would get split up? I can’t imagine doing this all in one day.
I like to do my btn’s seated off of pins but I use this exact same progression..high to low finish with a max double or triple and one high rep back off set
Always feel a much better mind muscle connection when doing RDLS COMPARED to conventional deadlift. Especially in the last.
Great vid Bromley, love you stuff...but don't you think front squats might be a better option than Zercher's?
Hi sorry how is the swing or movement called you used to get the Barbell from your hips to your chest?
The clean or power clean is what it's called
@@Nathan-ok7zu Thank you very mutch!
Surprised and amazed by seeing the upright row... Can you do an indepth video on the upright row ?
I have a pretty good deadlift for my bodyweight but I always noticed people who pulled similar weight to me or even a bit less had a much heavier RDL. I realized I keep my knees much straighter than a lot of people on the RDL and use much more strict form where others would practically be doing a deadlift without touching the plates back to the ground and calling it an RDL. I think I could try meeting somewhere in the middle and using it as a strength exercise rather than using super strict form and focusing solely on hamstring hypertrophy
When I first started lifting as a kid, I did behind the neck presses to grow my traps and upper back to support the bar for squatting. My traps seemed to grow almost overnight. If you are able, don't sleep on this lift.
5 plate RDL. As if i didnt feel small enough already lol!
6:34, I literally never once considered letting the weight hit the ground. I have always tried to do this with the weight never touching the ground. I am gonna go kick a corner of a wall or something.
Awesome, can you do a new beginner roadmap with only barbells/dumbells? I mean beginner who starts with the empty bar kinda thing
Nice recommendations, Brom.
Upright rows depend on your specific shoulder mobility, and you can tell immediately if that movement is for you. I've got fantastic shoulder mobility/flexibility and never had even minor shoulder issues. But I could tell the first time I attempted an upright row as a kid, that shit felt wrong as all hell. Every time I've done it throughout the years it felt the same way. There's so many alternatives to that movement that will have at least the same benefits, there's no point trying to force yourself to do uprights if you're body is saying it's not a good idea.
my take:
RDL - has it's place in training. you can rotate it with other hip hinge movements like GM and SLDL
behind the neck press - why not just standard OHP? most people cant even do behind the neck press properly and have zero benefits over OHP
bent row - good pick only problem I have with this choice - most people ego lift on this lift and their technique is going to shit. any variation of chest supported row is superior to classic barbell row
upright row - no problem with this pick when you don't have shoulder pain good side delt movement
wide grip bench - also no problem with pick. only problem is similar to barbell rows, most people ego lift. but if you do 1-3s eccentrics and pause at the bottom it's great exercise for hypertrophy.
barbell extension - good pick overhead extension variations are proved superior to any other tricep movement
zercher squat - not best for hypertrophy because your grip becomes limiting factor before your quads (same problem with front squats as an example). but if someone enjoyes them why not
Is this all in the one session?
Or are we splitting this up over a week?
It's just a discussion of exercises, but this looks like a typical whole body routine from back in the day. Could definitely treat it that way at 3x per week or just implement exercises in your current routine as you like
@@AlexanderBromley Cheers for the reply Alex!
Yeah, I was kinda thinking that as I've been looking at early Silver Era routines.
I'm currently only doing 2x a week due to a 16mth hiatus but as such, I'm hitting full body in the form of a squat/H-push/H-pull on day 1 (with some isolation thrown in) then Deadlift/V push/V-pull on day 2.
So my workouts take a while anyways...
...I might just give this routine a bash!
Thanks again!
Looking great in that video by the way!
@@AlexanderBromley Right!
Just tried this as a full body workout!
Admittedly, I didn't adhere to the suggested rep ranges and as such I was gassed at the end, but I basically used 10x3 for the lower movements and the 40 rep method for the upper.
I also added in an EZ bar preacher curl sesh for the biceps.
I gotta say, my arms got a mad pump...to the point of wanting to rip through my sleeves
And...
...the order you present the lifts in the video is pretty much perfect for a full workout. If I'd only fine a little lighter on the Romanians I'd have had better form on the following bent rows.
But apart from that, I love it.
I'll keep it up for a while and report back!
👍🏻👍🏻👍🏻
Thanks .
How can I do bench press on a deserted island? Do I have tool to chop down trees and build a rack? Am I using turtle shells as a box?
Bromley, can you please share your hypetrophy gainz for infants tips? My 1 year old just can't get his first pullup.
Papa Bromley, how low do you have to go with RDLs? I've replaced regular deadlifts with RDLs for quite some time now, but I still don't know how low I gotta go.
I lower the bar about a hand wide past my knees 🤔
Also why not Steinborn squats over Zercher? Since for the scenario we don't have a rack
1. Squat
2. Deadlift
3. Bench press
4. Overhead press
5. Rows
6. Barbell curls
7. Barbell skull crusher
Honest all u need.
Thanks Bromley 👍
I dont feel pain doing BTN Presses, but the night after a session, my right shoulder always goes completely numb it's kinda scary. So close grip strict front presses for me.
Interesting, could it be that you put pressure on some nerve and have a delayed reaction to that🤔
I want to switch from elbow wraps to sleeves. I need them for OHP and incline bench. What is the best brand? I've noticed with the wraps, if they're too tight, it limits/changes the ROM.
I’m going to begin adding RDL to my program. What percentage of weight compared to my regular dead lift should I use?
How to program all these in a two day a week program?
Love your content sir.
It does not matter for me how much packed the gym is, as everyone uses machines and the squat racks are mostly empty. Hence, in a packed day as everyone is lining up to use their machine, I do my workouts in peace 😎
I've got a bar, some plates hidden in various places, and a pair of ironmaster DBs, in an NYC apartment. It's not a thought experiment for me. It's my reality. I don't have time to go to a gym, because I have very young children. It's really not that bad, but a rack would make it so much easier.
Awesome video !!
Been trying out push press, will rotate behind the neck in next
You gave me an idea. Not sure if it's a great one, but it's an idea.
I'll try "barbell only" training for a week, and see what kind of response I get 😂
Would this be broken up over two sessions? And barbell curls thrown in on either day? Great episode; I've always favored meat and potatoes barbell lifts.
This was just a discussion of lifts that broadly cover the whole body but you could absolutely have this as a whole body workout. As is 2-3x per week, split up and done alternating 3-4x per week, or modified however it fits your schedule. Nothing keeping you from adding curls!
@@AlexanderBromley Thank you! Great channel!
What is a "Top 5" set? Would this be your heaviest set, then you drop down to the 12+ amrap? Do you progress this like double progression?
Yes, heaviest 5 you can with high effort but good technique. Just add weight when you can, when you miss on the 5, drop back to a few weeks prior and reset. On the amrap, go for broke.