Wide bases are key. Be strong in all kinds of environments! Be good at squatting with different bars, different stances, bench with different grip widths, different bench angles. Practice technique with the main barbell lifts. Build muscle in every area. Find your weakest links, train those more than what your natural strengths are. Balance the body. Have a longevity thought process. Great video!
I like that you preach bodybuilding. I'm still a pretty new lifter, around a year and a half, but when I started out I had the idea that bodybuilding was a waste of time. Glad I don't think that way anymore, focusing on putting on size has definitely helped my strength over the last six months or so
LOTS of good info here! And couldn’t of come at a better time for me as I just started a volume phase this week and literally squatted today. Ease into the volume,volumize,short rest,variety and accessories is exactly what I’ve got mapped out on all my lifts. You’re the man! These videos are gold!
Man u aint lying about first starting out the volume phase. Did a meet im starting a new strength cycle and Holy hell, sets of 10 hurt BAAAD lol. So good video helped me understand why I was so tired when I distinctly remember doing sets of 10 and 12 just a few months ago. Im going to do like u said and Ease into it.
Awesome vid. Currently doing a 3x3 LP to catch myself back up to where I was before a 2 year lifting hiatus. Definitely going to implement this gradual ramp up heading into the new year where I plan on re-incorporating volume on my main movers.
Might sounds ridiculous but im currently having great succes doing squatting everyday to a heavy single on the Olympic and front squat for 8-12 weeks and than switch it up to a volume build up fase for 10 weeks going from 60 to 75%. The program im doing is out of the bulgarian manual by Greg Nuckols, maybe you can do a review some day. Great content as always!
I've been working out for about 3 to 4 years now....At the point where I've peaked just working out and not working out smarter... Been doing bro splits forever add 5 pounds same shit everyday...Now I'm focused on my back for one and rows...been at the beginning of doing volume and love it...I've started out just trying to perfect my form since its lighter...So far I love and omg my joints feel great..wow..got to admit its hared not to put more weight on ...i have to catch myself lol
I take it a step further. I do repeating sets of 15 for about 3 weeks, then 11’s, then 7’s, then 4’s. I have never felt stronger. I’m one of those guys that does a training max weekly, and my 90%’s quickly started feeling light af. There’s this whole “effective reps means you only work in high percentages” thing going around, but honestly this works best
I think the main point of the vid was pointing the significancy of building the capacity gradualy in the volume phase, by progressing each week by adding sets. A 8 4 2 weekly progression could incorporate for example a 4 week block of adding gradualy sets in an 8 rep scheme before increasing intensity in the 4 rep week and 2. How long have you been running this?
Just finished smolov jr but did it for my front squat went from 100kg to 125kg in 3 weeks which is ridiculous and still felt light but didn’t have enough plates at home to test 130 :(
Should you incorporate cardio/ plyometrics towards the less volume period of the block so that you can stay lean ? Becusse ultimately even though you are lifting with high intensity, it is low volume so it would ultimately be less for you , so should you incorporate more cardio so you can simultaneously stay leaner ? I’m afraid it’s not enough metabolic stimulus for me to not gain a bunch of weight towards the end of a block with low volume
Bromley, do you think age at some point might limit volume recovery? I've always been stuck on something Riptoe said about guys 40 and up more able to recover from heavy weights vs lots of volume.
So volume is good for technique and to lube up the joints... but the meat and potatoes is getting into that heavier range. Difference bw fast and slow twitch development?
After setting up a basic barbell home gym I realized how much I should have used the fucking machines. My deadlift would be so much bigger by now if only I had ever done a hamstring curl.
Depends on just how much of a beginner you are, and if you're technique is good enough to allow for progression, how much you weigh, what's your current strength at,etc.
Can you please tell me why when I’ve been doing this program it was good at first and I built up to a 135x5 squat 145x5 deadlift and 95x5 bench and it just won’t go up anymore I try reloading I know I’m getting enough sleep and eating enough I’m getting enough carbs and protein I’m on a bulk I started taking creative I’m doing no accessory excercise and nothing works some please explain
Depends, if an athlete is carrying a lot of fat they’ll be able to stay in a weight class by loosing fat and gaining more muscle over mesocycles of training. If you’re at the top of your weight class then extra hypertrophy could be avoided as an advanced lifter if you stay away from hypertrophic decay. if you actually wanna improve as a lifter in the long term you HAVE to do volume phases to not run into adaptive fatigue by not doing any volume work for years on end in attempt to only get stronger. The only way to get stronger indefinitely is to also get bigger.
Hey Alex, I haven't watched your video fully. But if I want to do a squat protocol but with kettlebells, would I just aim to squat the same volume as I would if I had a barbell? For example, if the workout calls for 3x5 at 280 lbs and I have two 70 lb kettlebells at home. Could I do 3x10 or 6x5 Double KB squats instead?
@Nomaan Alwi what about 210 sets of 20 of a 1lb KB squats? You'll match the volume, but it's a completely different kind of stress to adapt to. If the workout calls for barbell squats 3x5 at 280 then it calls for 3x5 at 280. If you don't trust this line of thought, do your KB routine a while and then try doing it at heavy weight/lower sets/reps with a barbell for matching volume.
Maybe take a look at step ups if you think you have not enough weight, I think itˋs a good variation to „replace“ squats if you have no other option, goblet squats are also a good option or addition:)
strength isn't linear enough for that, if you can do 3x5 with 280 you can probably do 25+ with 140. you gotta find a set up that makes the light weight hard if it's all you have, or just find a kettlebell specific program
I remember my 5x10 squat phase. It was horrible and at the end my quads were almost 26 inches. Meanwhile, we have lazy drug using sacks of $#*% like Blaha saying that rep work on squat isn't a good idea.
That doesn't even make sense. How can volume not be a part of any training block? I personally don't like 5x5 schemes because I feel like not doing more volume is leaving gains on the table.
@@heroscapewarrior4217 He doesn't recommend people squat. That is the definition of no volume. He just recently added them with 3x3 and he thinks THAT will make him grow. It's ridiculous from top to bottom.
@@ProphetFear honestly bro, u really cant trust people who don't squat lol. And 3x3? Yea sure during a peaking phase but why the hell would u do that week after week. My knees hurt thinking about it lol
Anthony blinken and his husband, Jimmy Kimmel, Jimmy Fallon, Paul Rudd, Bill Gates, Gavin newsome, Adam Schiff, Eric swawell, nel cavuti, Jared kushner, .....I can go on....
Wide bases are key. Be strong in all kinds of environments! Be good at squatting with different bars, different stances, bench with different grip widths, different bench angles. Practice technique with the main barbell lifts. Build muscle in every area. Find your weakest links, train those more than what your natural strengths are. Balance the body. Have a longevity thought process. Great video!
this comment must be prefaced in all strength and fitness books
@@sunnysideup5826 Appreciate that sir!
I like that you preach bodybuilding. I'm still a pretty new lifter, around a year and a half, but when I started out I had the idea that bodybuilding was a waste of time. Glad I don't think that way anymore, focusing on putting on size has definitely helped my strength over the last six months or so
Greg nuckles has a great read up on this , increasing your work capacity
Great video and topic as always!
LOTS of good info here! And couldn’t of come at a better time for me as I just started a volume phase this week and literally squatted today. Ease into the volume,volumize,short rest,variety and accessories is exactly what I’ve got mapped out on all my lifts. You’re the man! These videos are gold!
Man u aint lying about first starting out the volume phase. Did a meet im starting a new strength cycle and Holy hell, sets of 10 hurt BAAAD lol. So good video helped me understand why I was so tired when I distinctly remember doing sets of 10 and 12 just a few months ago. Im going to do like u said and Ease into it.
Awesome vid. Currently doing a 3x3 LP to catch myself back up to where I was before a 2 year lifting hiatus. Definitely going to implement this gradual ramp up heading into the new year where I plan on re-incorporating volume on my main movers.
Some of the best programming content around comes from this channel. Thanks
I dont bullshit the volume blocks. It sucks but its crucial to getting mass and working on form.
Might sounds ridiculous but im currently having great succes doing squatting everyday to a heavy single on the Olympic and front squat for 8-12 weeks and than switch it up to a volume build up fase for 10 weeks going from 60 to 75%. The program im doing is out of the bulgarian manual by Greg Nuckols, maybe you can do a review some day. Great content as always!
I've been working out for about 3 to 4 years now....At the point where I've peaked just working out and not working out smarter...
Been doing bro splits forever add 5 pounds same shit everyday...Now I'm focused on my back for one and rows...been at the beginning of doing volume and love it...I've started out just trying to perfect my form since its lighter...So far I love and omg my joints feel great..wow..got to admit its hared not to put more weight on ...i have to catch myself lol
Preaching the good words of bodybuilding!
I remember increasing my sets and reps one day. I ended up feeling like throwing up and thought I had covid😂
That's how you know you're doing it right ;)
A good intermediate HLM I've been running is similar to this. 8-5-2. A week of 8s, a week of 5s, and a week of 2s keeps everything fresh week to week.
Give 10s 7s and 4s a try if u want.
@@roflmfao4life I was planning to do some similar things like that. 6-4-2, 9-6-3, etc
I take it a step further. I do repeating sets of 15 for about 3 weeks, then 11’s, then 7’s, then 4’s.
I have never felt stronger. I’m one of those guys that does a training max weekly, and my 90%’s quickly started feeling light af.
There’s this whole “effective reps means you only work in high percentages” thing going around, but honestly this works best
@@BaldOmniMan I have found the same thing. Just keeps everything fresh all the time.
I think the main point of the vid was pointing the significancy of building the capacity gradualy in the volume phase, by progressing each week by adding sets. A 8 4 2 weekly progression could incorporate for example a 4 week block of adding gradualy sets in an 8 rep scheme before increasing intensity in the 4 rep week and 2.
How long have you been running this?
Heyyy Love your vids, could you talk about DUP programming in the future? 😁
12:13 ... Sounds like a westside barbell reference 😂
Just finished smolov jr but did it for my front squat went from 100kg to 125kg in 3 weeks which is ridiculous and still felt light but didn’t have enough plates at home to test 130 :(
What's your bodyweight?
@@PinataOblongata 78kg
Heard the strength increase is temporary. Is it true?
@@ankushreddy9789 definitely not temporary the lower weights I can comfortably do as my working sets maxing out could do it every few weeks
finally the piece of info I needed! 4:05
❤gold advice
Such good info, you bloody legend
Fantastic video, thank you
Great video
Should you incorporate cardio/ plyometrics towards the less volume period of the block so that you can stay lean ? Becusse ultimately even though you are lifting with high intensity, it is low volume so it would ultimately be less for you , so should you incorporate more cardio so you can simultaneously stay leaner ? I’m afraid it’s not enough metabolic stimulus for me to not gain a bunch of weight towards the end of a block with low volume
Bromley, do you think age at some point might limit volume recovery? I've always been stuck on something Riptoe said about guys 40 and up more able to recover from heavy weights vs lots of volume.
I'm 51 turning 52 this month and I can definitely say: yes
nah, both effect me equally. .. I'm 51 but heavy loads beats me up way more and faster, but I'm more on the fast twitch side
Also apllies to the bench and you could use this approach to strongman events
So volume is good for technique and to lube up the joints... but the meat and potatoes is getting into that heavier range. Difference bw fast and slow twitch development?
This like online squat school. 💪🏾
Right but how many sets and reps should I do
oNe MorE tHAn LAsT tImE!!!
Do u do in one leg squats, what's your thoughts on single leg training
After setting up a basic barbell home gym I realized how much I should have used the fucking machines. My deadlift would be so much bigger by now if only I had ever done a hamstring curl.
How much strength can I expect to gain in 4 weeks using 3x week beginner bench program by Greg ?
Depends on just how much of a beginner you are, and if you're technique is good enough to allow for progression, how much you weigh, what's your current strength at,etc.
Can you please tell me why when I’ve been doing this program it was good at first and I built up to a 135x5 squat 145x5 deadlift and 95x5 bench and it just won’t go up anymore I try reloading I know I’m getting enough sleep and eating enough I’m getting enough carbs and protein I’m on a bulk I started taking creative I’m doing no accessory excercise and nothing works some please explain
What about benching with volume
Should strength athletes who can't afford to add more muscle mass due to weight classes be cautious of a volume phase like this?
Depends, if an athlete is carrying a lot of fat they’ll be able to stay in a weight class by loosing fat and gaining more muscle over mesocycles of training. If you’re at the top of your weight class then extra hypertrophy could be avoided as an advanced lifter if you stay away from hypertrophic decay. if you actually wanna improve as a lifter in the long term you HAVE to do volume phases to not run into adaptive fatigue by not doing any volume work for years on end in attempt to only get stronger. The only way to get stronger indefinitely is to also get bigger.
Replace the word volume with intensity.
Hey Alex, I haven't watched your video fully. But if I want to do a squat protocol but with kettlebells, would I just aim to squat the same volume as I would if I had a barbell? For example, if the workout calls for 3x5 at 280 lbs and I have two 70 lb kettlebells at home. Could I do 3x10 or 6x5 Double KB squats instead?
@Nomaan Alwi what about 210 sets of 20 of a 1lb KB squats? You'll match the volume, but it's a completely different kind of stress to adapt to. If the workout calls for barbell squats 3x5 at 280 then it calls for 3x5 at 280. If you don't trust this line of thought, do your KB routine a while and then try doing it at heavy weight/lower sets/reps with a barbell for matching volume.
Maybe take a look at step ups if you think you have not enough weight, I think itˋs a good variation to „replace“ squats if you have no other option, goblet squats are also a good option or addition:)
strength isn't linear enough for that, if you can do 3x5 with 280 you can probably do 25+ with 140. you gotta find a set up that makes the light weight hard if it's all you have, or just find a kettlebell specific program
!!!!
The Uncle I wish I had growing up...Now 34 years old and tryen to put it all together...smh day late and a dollar short.
I remember my 5x10 squat phase. It was horrible and at the end my quads were almost 26 inches. Meanwhile, we have lazy drug using sacks of $#*% like Blaha saying that rep work on squat isn't a good idea.
That doesn't even make sense. How can volume not be a part of any training block? I personally don't like 5x5 schemes because I feel like not doing more volume is leaving gains on the table.
@@heroscapewarrior4217 He doesn't recommend people squat. That is the definition of no volume. He just recently added them with 3x3 and he thinks THAT will make him grow. It's ridiculous from top to bottom.
@@ProphetFear honestly bro, u really cant trust people who don't squat lol. And 3x3? Yea sure during a peaking phase but why the hell would u do that week after week. My knees hurt thinking about it lol
@@heroscapewarrior4217 I hope there is no confusion; I _do not_ promote anything that he says.
@@ProphetFear we are of like minds 😤😤
Anthony blinken and his husband, Jimmy Kimmel, Jimmy Fallon, Paul Rudd, Bill Gates, Gavin newsome, Adam Schiff, Eric swawell, nel cavuti, Jared kushner, .....I can go on....