*** Audio issues should be fixed *** Get Bullmastiff and more FREE programs on Boostcamp: 👇👇👇 www.boostcamp.app/?UA-cam& Get "Barbell Apparel x Bromley" Merch HERE! 👇👇👇 barbellapparel.com/Bromley
The timing iS GODSEND i remember going thru your programming playlist and got engaged with these stuff and was making really good progress, then had to leave weight lifting altogether for exams. Now coming back ready to learn more all while re consolidating the training principles you've taught
Hugely exciting. Hearing you talk on specific subjects is great, hearing you compound those elements into a practical guide is literally pushing the fitness media field forward. Can't wait for the series to develop
I got around hitting the wall on linear progression by realising my strength on for example a big compound can only increase at about 2lbs (1kg) per week. So adding 5lbs goes above the inescapable natural long term trendline: so you hit the wall, fall back, start again instead of having a smooth increase. You also get a ton of fatigue build up trying to go above your natural trendline, a higher chance of injury, and lots of workouts where you feel frustrated. This micro-loading linear progression with much smaller weight increases with fixed sets and reps got me to intermediate strength levels.
I’m on week 19 of the 70’s PL program! My daughter started daycare last week and got me sick so this week doesn’t count and next week it’s 1RM for SBD and OHP baby!
Hey Bromley I'm in the middle of Bullmastiff and I love it. I just wanted to tell you on boost camp, for week 9 there's a typo. The RDLs volumize to 5 sets but the tempo OHP, front squats, and spoto press all stay at 4 sets. Also, on week 10, the day four lists overhead press twice. That might be intentional but I'm not sure
@@fail4lot No but I have to assume it is. The second lift on bench day is a spoto press so I'll follow suit on day four and do a seated OHP to match the movement pattern but stay mechanically easiwr
Excited for the series. It’ll be a good check to see if I’ve missed anything important in your other videos, and also something concise to share with others.
I just found your channel last week and have really enjoyed the content, but this episode really fucking spoke to me. About 8 years ago I ran 5/3/1 until I ran myself into the fucking ground. I didn’t really know what to do when I hit the wall, so I just ran into the wall harder until I was so injured I just couldn’t lift anymore. Now I’m finally back at it and hoping I can be smarter this time. Thanks Alex!
This is amazing! Thank you so much for this video! I am going to IMMEDIATELY put this to work in my own workouts and making a program for my workouts! Thank you!!!
I would love to see a breakdown of the different splits from the Base Strength AI. How you structure from 3 days to 6 days and the benefits of each. Love the channel. I love the app! Thank you, Bromley 😊
I am in my 50s and really don't care about size. I need strength as I ride adventure bikes solo and may need to pick up heavy bikes. What is your recommendation for pure strength only. I was thinking squat, deadlifts, and presses with small reps for 5 sets is this correct. I do cardio frequently as in high altitude in the Himalayan mounts I need cardio.
I just hit 40 this year and love training for strength and a little size as I'm an avid motorcycle rider too. I typically start with 3 sets of 5s and work to progress to a top set that's challenging, then take 65-70% of that top set weight and do 3-5 backoff sets for volume work of the same exercise. As the weeks progress and my top sets for 5s get really challenging, I'll switch to 4 sets of 4s for a few weeks, again taking that top set and doing backoff sets after, then when 4s are getting difficult, I'll hit 5 sets of 3s followed by backoff work. Once I hit a solid top set for 3s, I deload a week, clear out like Bromley says and go back to 5s again trying to beat what I hit in my last progression. I do 3x a week, bench/squat one day, OHP/deadlift day 2, and accessories day 3 like dips, chins, bis/tris etc. Keep it simple, take PRs when you can get them, recover, and stay consistent!
Can anyone in comment section help me. I did workout at home on an off for years. And just started going to the gym. Cuz I Want to be a heavy deadlifter and overhead presser not just for the sake of being one I wanna be strong day to day, but kinda for the sake of being one as well.. 😂 I started with 45kg 3x6 and my training program was deadlift 2x a week. 3 sets. And one day in middle doing 2 sets of 20kg kettlebell sumo deadlift for 20. Been like 10 weeks or so. I did my 105kg deadlift today. 1st set 3 2nd set 1 rested a lot for 3rd set like 5 min (usually do 3) and got 2 reps. The question I meant to ask was. The smallest plate I can add to the thick bar is 5kg one side so at the minimum I have to make a 10kg jump. I asked trainer to at least find 2.5kg ones and he didn't care to listen. We're a poor country and it's a cheap gym. Most videos on strength training talk about 5lb upgrade. So the minimum upgrade I can do is 4x that. Can anyone suggest general sets rep range I should follow for adding weights till I reach actual pleatau. Today's inability felt like poor judgement on my part as 3 days ago I had done 6 6 5 with 95kg and felt like I was strong enough to add 10kg.
Do you have two new pair of socks, or cloth? Do you have rocks or pebbles around your house? Do you have access to a scale to weigh the rocks so they weigh 2.5-kg? Weigh out 2.5-kg rocks/pebble, stick them inside one sock. Create an open knot on the sock so it can easily slip on and off the barbell. Do the same for the other sock. Now you have 2.5-kg weights. Secondly, you can buy ‘wrist weights’ or ‘ankle weights’ if you can find them locally.
your body won't sense little imbalances. you can add a plate to just one side. I do it with the 2.5 on ez curls, benches, or anything else I'm not progressing enough (or strong enough) to make a full 5lb jump
i think he has a video on it already, talking about HIT edit: just type in "alexander bromley high intensity" and there are a bunch of videos on it if this is what you mean
*** Audio issues should be fixed ***
Get Bullmastiff and more FREE programs on Boostcamp: 👇👇👇
www.boostcamp.app/?UA-cam&
Get "Barbell Apparel x Bromley" Merch HERE! 👇👇👇
barbellapparel.com/Bromley
Its still a bit low... but its watchable.
Pretty low indeed when compared to the advertisement.
You know knowledge is imminent when the whiteboard gets broken out
Best episodes
I cannot tell you how happy I am to have found this channel.
Love it. Your programming stuff is still probably my favorite of your content.
Absolutely agree
The timing iS GODSEND i remember going thru your programming playlist and got engaged with these stuff and was making really good progress, then had to leave weight lifting altogether for exams. Now coming back ready to learn more all while re consolidating the training principles you've taught
You have done so much to help me out with your videos, thanks for everything!
This FYC playlist is pure gold! I keep referring back to this every couple of months. Thank you so much, Bromley !
Hugely exciting. Hearing you talk on specific subjects is great, hearing you compound those elements into a practical guide is literally pushing the fitness media field forward. Can't wait for the series to develop
I got around hitting the wall on linear progression by realising my strength on for example a big compound can only increase at about 2lbs (1kg) per week.
So adding 5lbs goes above the inescapable natural long term trendline: so you hit the wall, fall back, start again instead of having a smooth increase. You also get a ton of fatigue build up trying to go above your natural trendline, a higher chance of injury, and lots of workouts where you feel frustrated.
This micro-loading linear progression with much smaller weight increases with fixed sets and reps got me to intermediate strength levels.
I’m on week 19 of the 70’s PL program! My daughter started daycare last week and got me sick so this week doesn’t count and next week it’s 1RM for SBD and OHP baby!
Hey Bromley I'm in the middle of Bullmastiff and I love it. I just wanted to tell you on boost camp, for week 9 there's a typo. The RDLs volumize to 5 sets but the tempo OHP, front squats, and spoto press all stay at 4 sets. Also, on week 10, the day four lists overhead press twice. That might be intentional but I'm not sure
Hey. I am in week 10 too. Have you found out if it is really a typo for day 4?
@@fail4lot No but I have to assume it is. The second lift on bench day is a spoto press so I'll follow suit on day four and do a seated OHP to match the movement pattern but stay mechanically easiwr
Doing best Somali pirate voice:
“I am the coach now”
Excited for the series. It’ll be a good check to see if I’ve missed anything important in your other videos, and also something concise to share with others.
I just found your channel last week and have really enjoyed the content, but this episode really fucking spoke to me. About 8 years ago I ran 5/3/1 until I ran myself into the fucking ground. I didn’t really know what to do when I hit the wall, so I just ran into the wall harder until I was so injured I just couldn’t lift anymore. Now I’m finally back at it and hoping I can be smarter this time. Thanks Alex!
This is amazing! Thank you so much for this video! I am going to IMMEDIATELY put this to work in my own workouts and making a program for my workouts! Thank you!!!
Thanks man! This means alott! Im looking forward to making my own schedule for working out, this really helps me to understand things
I would love to see a breakdown of the different splits from the Base Strength AI. How you structure from 3 days to 6 days and the benefits of each. Love the channel. I love the app! Thank you, Bromley 😊
You are the best Thanks for teaching us with all this content
Algos are feeling the pump. This is cool. A course today, maybe a cert tomorrow.
Let's go
Could have used your knowledge back in the early ‘80s back when I was in HS.
Same
Intuitive, logical
I am in my 50s and really don't care about size. I need strength as I ride adventure bikes solo and may need to pick up heavy bikes. What is your recommendation for pure strength only. I was thinking squat, deadlifts, and presses with small reps for 5 sets is this correct. I do cardio frequently as in high altitude in the Himalayan mounts I need cardio.
I just hit 40 this year and love training for strength and a little size as I'm an avid motorcycle rider too. I typically start with 3 sets of 5s and work to progress to a top set that's challenging, then take 65-70% of that top set weight and do 3-5 backoff sets for volume work of the same exercise. As the weeks progress and my top sets for 5s get really challenging, I'll switch to 4 sets of 4s for a few weeks, again taking that top set and doing backoff sets after, then when 4s are getting difficult, I'll hit 5 sets of 3s followed by backoff work. Once I hit a solid top set for 3s, I deload a week, clear out like Bromley says and go back to 5s again trying to beat what I hit in my last progression. I do 3x a week, bench/squat one day, OHP/deadlift day 2, and accessories day 3 like dips, chins, bis/tris etc. Keep it simple, take PRs when you can get them, recover, and stay consistent!
Babe wake up.... youre fired
Thanks !
I love youre whit board. How much time do you spend preping for a video
Great channel
how many episodes are you going to make for this playlist?
I've got at least a dozen mapped out, but it will probably go beyond that.
@@AlexanderBromley Very exciting! We look forward to it. We know when Bromley goes quiet for a few days that something great is brewing.
Looking forward to it
Thanks a lot
Will you touch the subject how to do this 'deload week' properly?
Alex have you ever looked at the Brian Schwab minimalist M2 strength program ?
I can't listen properly, seems like some audio issues, idk if others also noticed it or just it is with me.
Ah man but I really need this job 😅
What's up with the re-upload?
The original video had audio issues
The original video had audio issues
The original video had audio issues
The original video had audio issues
The original video had audio issues
Imagine spending all this time deep diving programming, when you can just run ice cream fitness 5x5 and make all the gains you want.
I googled this, didn't expect to run into our boy hemingway
Can anyone in comment section help me. I did workout at home on an off for years. And just started going to the gym. Cuz I Want to be a heavy deadlifter and overhead presser not just for the sake of being one I wanna be strong day to day, but kinda for the sake of being one as well.. 😂
I started with 45kg 3x6 and my training program was deadlift 2x a week. 3 sets. And one day in middle doing 2 sets of 20kg kettlebell sumo deadlift for 20.
Been like 10 weeks or so. I did my 105kg deadlift today. 1st set 3 2nd set 1 rested a lot for 3rd set like 5 min (usually do 3) and got 2 reps.
The question I meant to ask was. The smallest plate I can add to the thick bar is 5kg one side so at the minimum I have to make a 10kg jump. I asked trainer to at least find 2.5kg ones and he didn't care to listen. We're a poor country and it's a cheap gym. Most videos on strength training talk about 5lb upgrade. So the minimum upgrade I can do is 4x that. Can anyone suggest general sets rep range I should follow for adding weights till I reach actual pleatau. Today's inability felt like poor judgement on my part as 3 days ago I had done 6 6 5 with 95kg and felt like I was strong enough to add 10kg.
Do you have two new pair of socks, or cloth? Do you have rocks or pebbles around your house? Do you have access to a scale to weigh the rocks so they weigh 2.5-kg? Weigh out 2.5-kg rocks/pebble, stick them inside one sock. Create an open knot on the sock so it can easily slip on and off the barbell. Do the same for the other sock. Now you have 2.5-kg weights. Secondly, you can buy ‘wrist weights’ or ‘ankle weights’ if you can find them locally.
@@strawberryyogurt0thank you. I'm planning tying 1 2 3 kg plates with smaller hole they put in dumbbells on the two ends.
your body won't sense little imbalances. you can add a plate to just one side. I do it with the 2.5 on ez curls, benches, or anything else I'm not progressing enough (or strong enough) to make a full 5lb jump
But Allllllexxxx isn’t this what’s conjugaaaate is fooooooor
6:20
👍
Bromley please do a mike mentzer deep dive , mainly on his training methods and how he overemphasized recovery compared to others !
i think he has a video on it already, talking about HIT
edit: just type in "alexander bromley high intensity" and there are a bunch of videos on it if this is what you mean
!!!
!!!!!!2
there is no more youtube translation in french!
Neither in english at the moment I'm afraid