@@xkillertillerx I agree! To work towards being the best one can be, studying, training, etc.. is a must! Gotta admire how Bromley's delivery remains professional at all times. Humble POWER & INTELLIGENCE
I agree! I've been at it a long time as well and Bromley's breakdowns are by far the easiest to understand. I just ran across this one as i've been scouring his entire video library, so hope to come across a similar breakdown for Squats and Deads.
Even after training for 4 years I still have doubts about Accessory Movements. This Video Really clarified all my doubts and was such a valuable 40mins. YOu deserve More Subscribers and thank you so much for this quality stuff. Got your Book and it is really helping a lot with my Training.
I enjoy the easy way he presents the information. I can see not only his love of this but his experience as well. A straight forward no nonsense delivery. Fantastic.
Greg Panora made a great point about raw lifting where he said once you nail specificity with the competitive lifts, everything else should done with the priority of adding muscle.
I’m totally for accessory lifts. As long as you master those key compound movements. I see so many people worried about cable crossovers, instead of focusing on a DB press or Bench press. It’s like do 25 sets for chest, when 10 to 15 quality sets work so much better. Love your videos.
Waited for this video even I did not know thanks!!!! My program is a reflection from so many of your videos paired with tips from some other lifters/trainers/ programs, I dedicate a lot of my progress and gainz to you, means a lot to me
I really appreciate your work. It feels like a breath of fresh air hearing you explain the bigger picture in simplicity, in this video and your programming videos and your book(s) (at the moment just read base strength which is a highly recommendable read). It's so common for a youtuber or content creator to say "this is the way to go, do this program", be it 5/3/1, Kinobody with reverse pyramid sets, Pavel with minimalist high-frequency nothing but the basics, etc., etc.. All of them downplaying whatever is not their niche or pet way of training. You explain it can all have a place depending on your experience and where you are at in a training phase. For a highly confusing field where the mainstream info has you missing the forest for the trees so easily, you are the best at cutting it down into simple understandable information.
The amount of information is overwhelmingly useful as always, you should definitely leave a link with the slides of every video, like a real university lecture
I love how you broke down the different types of movements and categorized them and showed a hypothetical base strength workout. That was a lot of sets for one workout but I guess it's hypothetically once per week or another very light other day or something. I competed in the ADFPA back in the 80s and 90s and was always ranked in the top 20. I have been training more seriously the last few years and just turned 55. I try to study a lot on the internet about training as I was always trying to learn and understand but the information just wasn't there back in my competitive days. I use a lot of volume and set my program up fairly similar to the one you used on here but a little less volume about every 4-5 days. Loved your Base Strength book rereading it again.
Great stuff. Your information and insight is much appreciated. I only recently found out how much light isolation movements add to my progress during a base phase, especially because I have bad levers. I chose to do Myo-Reps though, because they are more time efficient and oh boi do they burn.
I like using high intensity protocols for efficiency as well but they can get stale quick. Don't hesitate to throw in some straight sets and reps (short rest if you like) when you run into a wall chasing failure.
Good information. I’m guilty of never taking a break from the big 4 to focus on hypertrophy and weak points. I’m going to put some of these more disadvantaged lifts in my routine here shortly.
What would be a Base example for OHP? Here's what I'm thinking: Main: Push Press MSM: Strict Press Other: Upright Row Light: DB Press Light: Front Raises Light: Overhead Tri Extension
So I just finished Peak Strength and I feel like this video is a wonderful supplement to the accessory work discussion from that book. Thank you for all of your content.
"4 sets of 12?! What is this, a men's health article?!" LOL. Myself and my training partner who does my programming have always trained this way, although we might be doing the MSM for a different lift after the main lift, and usually don't do more than 3 exercises for 3 sets of 10-12, although sometimes with an amrap finisher, with the number of reps we get in that amrap determining how much weight gets added next time.
I would switch close grip bench and floor press because close grip is more similar to competition bench. I'm no expert but it could be a decent training day, maybe if u wanted to focus more on your shoulders I would do some military press or similar exercises during another day
Great video. Considering getting Base Strength, but was wondering if you cover how to approach doing more than one main movement per workout. I do Push/Pull twice a week (where I press and squat on push, deadlift and row/pull-up on pull) and was wondering if the book will provide me with enough knowledge to program these better since my press progress has slowed a lot, and my squat has seemingly started regressing. Cheers
The more I learn about lifting.. the biggest difference between bodybuilding and weightlifting is focus/sport specificity and diet/drugs. Everyone should be taking advantage of low and high rep schemes
You should do a breakdown of Gene bell Jr's once a week, 12 week squat peaking program. I want to try it but I think it may be for advanced lifters and I'm intermediate
Don't worry about whether or not you're 'advanced' or 'intermediate' or anything. If you want to do it, try it. If it works, great. If it doesn't, back to the drawing board.
I think the way it should go is that a brand new beginner should stick to a handful of exercises to master for several months like they do in starting strength, then once they have great technique in some basic compound lifts they should do variety. I think your point is that they shouldn't be sticking to a specific advanced program, they should be learning all the exercises to get experience and find what works for them. I agree with that I just think there should be a waiting period for a brand, brand new beginner when switching exercises is going to make them not learn any of them. I think there should be a few months where they learn the squat, bench, and maybe deadlift because then they can learn any other free weight exercise or machine very easily.
Hell yea I think most novices don’t need to worry about assistant lifts but certain accessory’s fro common weaknesses helps on the long run , training with structural balance ya know cause once you plateau and your already banged up …hard work to undo it, even harder to bring the ego down
Try some body weight stuff and bands. Also adjustable dumbbell handles second hand are not too expensive. + You could look up the DIY dumbbell tutorial by Brian Allshrue. I have them and they work
I’ll never forget doing NO ACCESSORIES for at least my first 3 years lifting, absolute idiot. Made it to mid intermediate workin very very hard and then spun my wheels for years. Stuck with it, and learned my way. Now an advanced lifter but I wish I would have been smarter earlier.
Got my first Strongman comp coming up in April, and am already looking at the next one in November, and I have a question. My goal for any and every Strongman comp I enter is going to be to not zero out. I want to put up SOMETHING! If it's reps for 60 seconds, I want 1 rep. If it's distance over time, I want at least 1ft. The problem is the event in November has a Deadlift ladder that is well above my current 1RM Deadlift. My question is, if my current best deadlift on a deadlift bar is 475lbs, is it possible to get it up to 500lbs on an axle in 9 months?
Same here with the baby arms. I OHP'd my man Geoffrity's (Geoffry Verity Schofield) squat, bench 100lbs more than his deadlift, meanwhile his arms are bigger than mine.
That Google Slides fail does it for me! The lack of professionalism is staggering! *Thumbs down the video, unsubscribes, storms out* On a serious note, I'd be curious as to what RPE you do accessories. I always feel like I want to max out for some reason, which I think defeats the purpose. I understand the weight would be light for 20+ reps kickbacks, but for 8-12 reps of dumbbell bench, it'll still be fairly heavy. Should I hit RPE 6-8 or still go to failure since it's not THAT similar to the main lift?
I should note that if you’re natural, do not train to failure every workout or with that many different movement in one workout. As a natural lifter your body cannot handle that intensity, you won’t recover well, and you’ll probably start regressing due to overtraining if you train to failure that often. Train to failure sometimes bc it’s great for muscular growth, but do not train to failure every workout. Hope I could help you out brother
Thanks! Yeah, I think RPE 8-9 is around what I hit. The odd set might hit 9-9.5 on my main movement, but never regularly. Accessories are around 7-9. Thanks!
There is a lot of wiggle room here because over-shooting effort won't impact your recovery the way it does with barbell lifts, so don't overthink it. I usually have some broad progression that I follow, starting at a low RPE and steadily chasing harder efforts as I get accustomed to the movements. I don't try to keep very set around the same difficulty, though. I'm more concerned with increasing total sets/work over time (with slowly increasing weights) and I do that by limiting how many sets are really challenging.
Alex is becoming my favorite gym/workout youtuber up in the big leagues with several others. Back in the day about 7 or 8 years who; athlean x, buff dudes, hodgetwins, 6packshortcuts was the hype. UA-cam was kinda new before that, so was knowledge in this field. And nobody would put effort in youtube like its a full time career. So these guys smashed it. Over the years the content kinda got dry. Theres not enough knowledge in this sector to cover for 10 years. Eventually thsy have to recycle shit or do what athlean x did. He went down the innovation route knowing the segment isnt sustainable otherwise. Sadly he got over the top and atarted including some self created BS which was just nonsesne. Buff Dudes kinda died out. Hodgetwins are polticians now and out of that genre. 6pack is probably dead. Few other legends replaced them like Jeff Nipard, Jeremy Ethier, scott herman But this guy...hes definitely up there and knows his shit Unlike them..hes an ACTUAL powerlifter. We had plenty of t**ts chattinf shit that have no knowledge, taken a few cycles of roids..think theyre qualified to chat from their ass..but this guy and the others ive mentioned..know their shit. Some focus on science (actual evidence. Not bs self proclaimed stuff) like ethier. Alex here focuses on pure experience as a POWERLIFTER or STRONGMAN.
These things can be done out of your car man honestly it makes you look like a big narcissistic doofus when you go and waste all this time and money to make yourself look more professional for the sake of looking more professional your information is the same what the h*** man spend all that money when you could do this out of your car and get the same results
Are you okay? What the hell are you talking about? You’re getting mad because he’s using a slideshow instead of whiteboard and that he’s posting this on UA-cam for thousands of people to see rather than doing it out of his car?? I really hope you’re joking because the only person that looks like a doofus is you.
It doesn't matter who it is eventually they all sell out and do what everybody else is doing and then you can't like this person no more for just being themselves and unique because they're out there trying to copy other people why do you have to jump on that bandwagon man when that bandwagon man just go back to the old whiteboard you don't need a studio to feel more special it didn't make your subscribers go up any quit being trendy stop copying off everybody else that's using your background and stay real you just got bubble gummish
Been lifting and studying over 30 yrs and I must admit this gentleman gives some of the best information.
I have been lifting close to 20 years as well as studying my craft and Bromley puts out some of the best content on UA-cam, Thanks Bromley!
I appreciate that!
@@xkillertillerx I agree! To work towards being the best one can be, studying, training, etc.. is a must! Gotta admire how Bromley's delivery remains professional at all times. Humble POWER & INTELLIGENCE
@@AlexanderBromley Respect for you on all levels
I agree! I've been at it a long time as well and Bromley's breakdowns are by far the easiest to understand. I just ran across this one as i've been scouring his entire video library, so hope to come across a similar breakdown for Squats and Deads.
Base Strength, Peak strength…. Easily the best two books ever written about strength training.
100%
@Marco Secci cool!
Even after training for 4 years I still have doubts about Accessory Movements. This Video Really clarified all my doubts and was such a valuable 40mins. YOu deserve More Subscribers and thank you so much for this quality stuff. Got your Book and it is really helping a lot with my Training.
I enjoy the easy way he presents the information. I can see not only his love of this but his experience as well. A straight forward no nonsense delivery. Fantastic.
Thank you Alexander. Keep teaching us! You are underrated.
Thanks, will do!
Greg Panora made a great point about raw lifting where he said once you nail specificity with the competitive lifts, everything else should done with the priority of adding muscle.
I’m totally for accessory lifts. As long as you master those key compound movements. I see so many people worried about cable crossovers, instead of focusing on a DB press or Bench press. It’s like do 25 sets for chest, when 10 to 15 quality sets work so much better. Love your videos.
Hell yea that’s a big thing I get on people about…specifically my soldiers cause it’s just like bruh, lol
God damn bromley you got the best videos out there man, love the effort. Thanks for it all
Waited for this video even I did not know thanks!!!! My program is a reflection from so many of your videos paired with tips from some other lifters/trainers/ programs, I dedicate a lot of my progress and gainz to you, means a lot to me
I really appreciate your work. It feels like a breath of fresh air hearing you explain the bigger picture in simplicity, in this video and your programming videos and your book(s) (at the moment just read base strength which is a highly recommendable read).
It's so common for a youtuber or content creator to say "this is the way to go, do this program", be it 5/3/1, Kinobody with reverse pyramid sets, Pavel with minimalist high-frequency nothing but the basics, etc., etc.. All of them downplaying whatever is not their niche or pet way of training. You explain it can all have a place depending on your experience and where you are at in a training phase.
For a highly confusing field where the mainstream info has you missing the forest for the trees so easily, you are the best at cutting it down into simple understandable information.
The amount of information is overwhelmingly useful as always, you should definitely leave a link with the slides of every video, like a real university lecture
I love how you broke down the different types of movements and categorized them and showed a hypothetical base strength workout.
That was a lot of sets for one workout but I guess it's hypothetically once per week or another very light other day or something.
I competed in the ADFPA back in the 80s and 90s and was always ranked in the top 20.
I have been training more seriously the last few years and just turned 55.
I try to study a lot on the internet about training as I was always trying to learn and understand but the information just wasn't there back in my competitive days.
I use a lot of volume and set my program up fairly similar to the one you used on here but a little less volume about every 4-5 days.
Loved your Base Strength book rereading it again.
Really enjoy these longer lecture style videos
Is ruh tell, and I love you borrowing the PowerPoint style from him. He’s the hypertrophy guy, and you’re the strength guy
Morning Bromley. I compete Saturday, then will be running some base strength stuff 💪
Good luck!
Good luck
Great stuff. Your information and insight is much appreciated.
I only recently found out how much light isolation movements add to my progress during a base phase, especially because I have bad levers. I chose to do Myo-Reps though, because they are more time efficient and oh boi do they burn.
I like using high intensity protocols for efficiency as well but they can get stale quick. Don't hesitate to throw in some straight sets and reps (short rest if you like) when you run into a wall chasing failure.
Good information. I’m guilty of never taking a break from the big 4 to focus on hypertrophy and weak points. I’m going to put some of these more disadvantaged lifts in my routine here shortly.
Your back must be far behind your other parts, even more if you don't do a 45° elbows bench press.
What would be a Base example for OHP? Here's what I'm thinking:
Main: Push Press
MSM: Strict Press
Other: Upright Row
Light: DB Press
Light: Front Raises
Light: Overhead Tri Extension
So I just finished Peak Strength and I feel like this video is a wonderful supplement to the accessory work discussion from that book. Thank you for all of your content.
"4 sets of 12?! What is this, a men's health article?!" LOL. Myself and my training partner who does my programming have always trained this way, although we might be doing the MSM for a different lift after the main lift, and usually don't do more than 3 exercises for 3 sets of 10-12, although sometimes with an amrap finisher, with the number of reps we get in that amrap determining how much weight gets added next time.
"Baird, Cole, you go right. Dom, you're with me."
"It's a giant worm, they're sinking cities with a GIANT WORM"
? Reference?
?
@@chriseleuterius gears of war
@Stephen Hughes "I don't think I can count that high."
Enjoying the increase in production quality!
Decided to get back in the gym. Have an athletic background but damn. These videos make it so much easier. Thank you.
Very very informative for a newbie/intermediate like me. Thank you so much!
Can’t wait for superior squat! Superior deadlift was a masterpiece.
great content. Immediately applying this to my peak phase. appreciate the work man
Thanks OG! Great info and very helpful!
I’d love to hear a podcast between you and moreplatesmoredates
Barbell bench
Floor press
Close grip
Cable lateral raises
Tri ext
And some light incline bench on the smith
Does that sound like a decent push day ?
I would switch close grip bench and floor press because close grip is more similar to competition bench.
I'm no expert but it could be a decent training day, maybe if u wanted to focus more on your shoulders I would do some military press or similar exercises during another day
A really excellent video on exercise selection. Really useful info :)
Great video. Considering getting Base Strength, but was wondering if you cover how to approach doing more than one main movement per workout. I do Push/Pull twice a week (where I press and squat on push, deadlift and row/pull-up on pull) and was wondering if the book will provide me with enough knowledge to program these better since my press progress has slowed a lot, and my squat has seemingly started regressing. Cheers
The more I learn about lifting.. the biggest difference between bodybuilding and weightlifting is focus/sport specificity and diet/drugs. Everyone should be taking advantage of low and high rep schemes
Shoooot🤯🤯 right at the time I am doing a new program plan😃🥳🥳💪🏻
You should do a breakdown of Gene bell Jr's once a week, 12 week squat peaking program. I want to try it but I think it may be for advanced lifters and I'm intermediate
Don't worry about whether or not you're 'advanced' or 'intermediate' or anything. If you want to do it, try it. If it works, great. If it doesn't, back to the drawing board.
Loving this new vids damn!!!
Awesome as always.
I think the way it should go is that a brand new beginner should stick to a handful of exercises to master for several months like they do in starting strength, then once they have great technique in some basic compound lifts they should do variety. I think your point is that they shouldn't be sticking to a specific advanced program, they should be learning all the exercises to get experience and find what works for them. I agree with that I just think there should be a waiting period for a brand, brand new beginner when switching exercises is going to make them not learn any of them. I think there should be a few months where they learn the squat, bench, and maybe deadlift because then they can learn any other free weight exercise or machine very easily.
Hell yea I think most novices don’t need to worry about assistant lifts but certain accessory’s fro common weaknesses helps on the long run , training with structural balance ya know cause once you plateau and your already banged up …hard work to undo it, even harder to bring the ego down
Man, I really wish I had some dumbells in my home "gym" (power rack and barbell/weights.)
Try some body weight stuff and bands. Also adjustable dumbbell handles second hand are not too expensive. + You could look up the DIY dumbbell tutorial by Brian Allshrue. I have them and they work
Great stuff this 💪
With the tendon thickness exercises, how would you do this for patellar tendon and what Rep range would you use (I’m assuming it’s not always 4x50)
I’ll never forget doing NO ACCESSORIES for at least my first 3 years lifting, absolute idiot. Made it to mid intermediate workin very very hard and then spun my wheels for years. Stuck with it, and learned my way. Now an advanced lifter but I wish I would have been smarter earlier.
Hey Bromley - how long can i go with base building? And do i have to do an intensity phase, like cant i just keep base building?
Do i take these accessories all the way to failure like bodybuilding or take a little bit easier?
Fat grips on close grip bench for even more ROM, weird but does a lot to stretch the pecs and tris
If you have short arms i can see the benefit of it. My arms are long. When i do cgbp my forearm touches my biceps.
Awesome.
Got my first Strongman comp coming up in April, and am already looking at the next one in November, and I have a question. My goal for any and every Strongman comp I enter is going to be to not zero out. I want to put up SOMETHING! If it's reps for 60 seconds, I want 1 rep. If it's distance over time, I want at least 1ft. The problem is the event in November has a Deadlift ladder that is well above my current 1RM Deadlift. My question is, if my current best deadlift on a deadlift bar is 475lbs, is it possible to get it up to 500lbs on an axle in 9 months?
Awesome vid Bromley! Not to mess with your day but MSM is ya boy Swedes term, it is a great term to be fair
lol, yeah came here to say this.
Gawdammit, you're right. My brain was legit trying to protect my bias against 5th set lol.
@@AlexanderBromley 🤣
thank you,, video was helpful
Dope content
Awsome channel 💪
20:10 was... was that a Runescape reference?
Hey Bromley, I don’t do MSMs but my bench still goes up. Simple yes or no if I should add them in?
If something works, dont change.
What exactly does ´top 3, -10% 3x3’ mean? For the peak phase bench press scheme.
Same here with the baby arms. I OHP'd my man Geoffrity's (Geoffry Verity Schofield) squat, bench 100lbs more than his deadlift, meanwhile his arms are bigger than mine.
You look like you got 19" arms tbh.
@@CeroAshura they were under 18" as of December, and I'm not very lean either lol
**laughs in triceps insertion**
@@GVS I'm watching your video on my laptop as i type this on my phone 😂
@@freakied0550 lol noice
👏👏👏👏👏
That Google Slides fail does it for me! The lack of professionalism is staggering!
*Thumbs down the video, unsubscribes, storms out*
On a serious note, I'd be curious as to what RPE you do accessories. I always feel like I want to max out for some reason, which I think defeats the purpose. I understand the weight would be light for 20+ reps kickbacks, but for 8-12 reps of dumbbell bench, it'll still be fairly heavy. Should I hit RPE 6-8 or still go to failure since it's not THAT similar to the main lift?
Personally I train within 1-2 reps of complete muscular failure. So an RPE of 8-9. On a deload week that’s the only time I train at an RPE 6
I should note that if you’re natural, do not train to failure every workout or with that many different movement in one workout. As a natural lifter your body cannot handle that intensity, you won’t recover well, and you’ll probably start regressing due to overtraining if you train to failure that often. Train to failure sometimes bc it’s great for muscular growth, but do not train to failure every workout. Hope I could help you out brother
Thanks! Yeah, I think RPE 8-9 is around what I hit. The odd set might hit 9-9.5 on my main movement, but never regularly. Accessories are around 7-9. Thanks!
@@seanjohnston848 Not a problem man happy to help
There is a lot of wiggle room here because over-shooting effort won't impact your recovery the way it does with barbell lifts, so don't overthink it. I usually have some broad progression that I follow, starting at a low RPE and steadily chasing harder efforts as I get accustomed to the movements. I don't try to keep very set around the same difficulty, though. I'm more concerned with increasing total sets/work over time (with slowly increasing weights) and I do that by limiting how many sets are really challenging.
👍👍👍
18 sets for for pecs/triceps… in one workout… isn’t that excessive?
Alex is becoming my favorite gym/workout youtuber up in the big leagues with several others.
Back in the day about 7 or 8 years who; athlean x, buff dudes, hodgetwins, 6packshortcuts was the hype.
UA-cam was kinda new before that, so was knowledge in this field. And nobody would put effort in youtube like its a full time career. So these guys smashed it.
Over the years the content kinda got dry. Theres not enough knowledge in this sector to cover for 10 years. Eventually thsy have to recycle shit or do what athlean x did. He went down the innovation route knowing the segment isnt sustainable otherwise. Sadly he got over the top and atarted including some self created BS which was just nonsesne.
Buff Dudes kinda died out. Hodgetwins are polticians now and out of that genre. 6pack is probably dead.
Few other legends replaced them like Jeff Nipard, Jeremy Ethier, scott herman
But this guy...hes definitely up there and knows his shit
Unlike them..hes an ACTUAL powerlifter.
We had plenty of t**ts chattinf shit that have no knowledge, taken a few cycles of roids..think theyre qualified to chat from their ass..but this guy and the others ive mentioned..know their shit.
Some focus on science (actual evidence. Not bs self proclaimed stuff) like ethier. Alex here focuses on pure experience as a POWERLIFTER or STRONGMAN.
23 sets is far too much for newbies. Im doing about 12-15 per muscle per week
We really should just call them "Complimentary Exercises"...
Non negotiable
These things can be done out of your car man honestly it makes you look like a big narcissistic doofus when you go and waste all this time and money to make yourself look more professional for the sake of looking more professional your information is the same what the h*** man spend all that money when you could do this out of your car and get the same results
Are you okay? What the hell are you talking about? You’re getting mad because he’s using a slideshow instead of whiteboard and that he’s posting this on UA-cam for thousands of people to see rather than doing it out of his car?? I really hope you’re joking because the only person that looks like a doofus is you.
dude what the fuck are you talking about
My man, you 've probably replied to the wrong video.
Twerk
@@MrSpicabooo lol
It doesn't matter who it is eventually they all sell out and do what everybody else is doing and then you can't like this person no more for just being themselves and unique because they're out there trying to copy other people why do you have to jump on that bandwagon man when that bandwagon man just go back to the old whiteboard you don't need a studio to feel more special it didn't make your subscribers go up any quit being trendy stop copying off everybody else that's using your background and stay real you just got bubble gummish
What the fuck is your problem
dude it’s literally a slideshow are you good
I think you're seething at something else bro, go channel that anger into a barbell
Twerk