FREE NEXT-LEVEL-LINEAR STRENGTH PROGRAM!
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- Опубліковано 5 вер 2024
- TIMESTAMPS BELOW the important stuff…
Programs - Email NEVERsate@Gmail.com (This is what makes the Videos Possible)
Shirts and Merch - NEVERsategear.com
Follow on Instagram: @NEVERsate
Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
This is a FREE Template for my Next Level Linear Program so that you can lay it out and customize it to your specific goals. This is The next Step from my original linear program that you can find here: • FREE STRENGTH PROGRAM:...
If you need help laying this out or would like me to customize this (or one of my other) programs for you, then hit me up at NEVERsate@Gmail.com And I will send you a questionnaire!
Thanks for the support everyone, this is what makes this channel possible!
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe and share so my channel can grow. Thank you!
Original Linear Program • FREE STRENGTH PROGRAM:...
FREE PROGRAM Playlist • Programs
TIME STAMPS
0:11 Prepare to take notes
0:16 Why I decided to Write this one
0:42 Why people won’t leave linear
1:40 Program Basics (Weeks, Waves, Days, Focus, etc)
2:20 First look at chart Layout
2:50 Focuses for the individual Workouts
3:26 Close up of first Wave
4:39 Going for Daily Maxes
5:03 Sample Training Session
5:36 Customizing Variations for your Sport
7:52 Volume Explained
8:46 Volume Chart
9:46 Customizing Volume For Your Sport
10:50 Assistance Giant Set/Assistance Finisher
12:22 Conditioning
14:21 Wave Progression Explained
15:23 Shameless plug to Buy My Customized Programs
TIME STAMPS
0:11 Prepare to take notes
0:16 Why I decided to Write this one
0:42 Why people won’t leave linear
1:40 Program Basics (Weeks, Waves, Days, Focus, etc)
2:20 First look at chart Layout
2:50 Focuses for the individual Workouts
3:26 Close up of first Wave
4:39 Going for Daily Maxes
5:03 Sample Training Session
5:36 Customizing Variations for your Sport
7:52 Volume Explained
8:46 Volume Chart
9:46 Customizing Volume For Your Sport
10:50 Assistance Giant Set/Assistance Finisher
12:22 Conditioning
14:21 Wave Progression Explained
15:23 Shameless plug to Buy My Customized Programs
Hope this Helps Guys!
I can't afford a gym membership but thank you
Awesome as always. I enjoy your videos no matter what it is. Thanks for bringing awesome imformative stuff.
Thanks man!
LoL... You could have put your "shameless plug" in the middle of the video, I wouldn't mind.
With everything that you’re going through the fact that you still put us together is a testament to your commitment to your community. You are appreciated brother. Keep motivating.
Amen.
He loves his fans and followers.
As a new subscriber and a fan, whats he going through?
@@jacobgeorge08 What seemed to start it off, he had shoulder surgery done and it or an access port (cant recall) caused an infection that got to his marrow. lots of more treatment for that. Then it was discovered that all his puking every day was tied to a parasitic infection so he has been getting hyperbaric treatment pretty regularly too. All while running a gym and putting out great content.
Hey, its Blaha. /s
Real world programming giving real world expectations and for free. Maximum respect, Brian and thank you.
Volume section: 75% of 1 RM. Okay. Got it coach!
😂😂😂
Brian Alsruhe is the kind of channel where I don't even have to watch the video to give it a thumbs up. Consistently good information sells itself.
Awesome! I switched to your giant set ideology about 6 months ago and selected your conjugate program to try out your method of training. I've improved in all of my lifts but also feel more athletic at the same time. Thank you so much for posting your strength programs for the world to follow. Also thank you for YouTubing your weekly training videos so I could get ideas for workouts while visually identifying how to do the movements properly. Your channel is, by far, my favorite channel on UA-cam and the only one I really check everyday for updates. Awesome video, as usual!
u reckon 'feel more athletic' comes from muscle endurance?
Dude seriously you are the best. There is no one more genuine in the this particular industry than you. Thank you for all you do and the example you set.
I’m not even going to use this program, I just came here to like the video!
You always say thank you to the people who follow your channel, but man you are the man that must be thanked. You give for free knowledge that took to you effort and time to be learned and you teach it so well.
I know it looks so gay but really thanks to you, you deserve all that you earn and more has to come
Currently on week three of this. Realising the sheer brilliance of this programme. Not getting burnt out, progressing in all lifts. Awesome stuff bro. Thanks for everything you put out here, thanks a ton Big Man..
4 months later, how much progress did u make?
Ok mate. Been following you for about 10 weeks now. Watched most your videos. LOVE THE CONTENT! Just wanted to thank you, I've been following your tips, bracing, breathing, giant sets etc and I have PR'D everything. Box Squat is up to 308 from 220, for 2sets of 2 atm. Deadlift is up to 308 from 220 for 2,
Pendlay row is up to 242 from 225 for 3 reps, bench is up to 308 for 3 reps. Shoulder press is up to 180 for 1 rep. I can actually do pullups now 🤣 I can incline bench 242 now from 220. Been training since 2000 but was always bodybuilding style. Love this way of training, been doing the original linear program you have posted best I can. All this is unassisted due to the time i train (7am mon-fri) as I work nights and finish at 6am. Hope you are well mate. Hope one day I can get over there to train there for a month would be great. Thanks again!
@Franz Klein is that bad? So should I be benching more than my box squat? or vice versa? Not sure what you mean.
I think it's just because I've never followed a program before or really pushed myself. I was always about getting my body part I needed to do trained as fast as possible and getting out of there in 30 minutes or so. I'm now usually there around 2hrs including warm ups, training, conditioning etc 4 or 5 days a week.
@Franz Klein hey mate. Yeah I think thats because I've not really trained legs properly previously just half assed it tbh. Chest day was the day I totally gave all. I've gotten very lazy with my training without realising and then I found Brian's channel. Gave me the kick up my ass I needed.
Literally doing legs every day now to get them to catch up.
Mon, Squats, Rows and Bench as my main lifts
Tues, Deads, pullups and Press as my main lifts
Wed Squats, Rows and Incline Bench, main lifts
Thurs Deads, pullups and presses
Fri Squats, Rows and Bench.
Main thing I like about Brian's way is that Back is trained as an antagonistic movement, I hated training back in the past as it was so draining by itself. He is also right i feel so much stronger on the lift after doing a row/pullup first that it doesn't make sense lol. wish I found this channel years ago.
My goal now is 400 for the box squat. Cannot front squat at all just can't get in the position for whatever reason so that's a goal as well. Probably gonna need to get a PT in to help me. See what I'm doing wrong.
Good lifts, but why is your 1RM deadlift only 66 pounds more than your 3RM pendlay row?
Oh fuck yes UA-cam thank you bring this back to me. This workout already was my absolute favorite and I did it for 2 years and always felt amazing. I got fat AFTER the pandemic ended and now I need to get back into it.
it's literally three days since I started your linear with the giant sets and I'm loving it, especially the explosive kettlebell exercises and olympic lifts in combination with the big three. Thanks man, greetings from Greece.
Brian - can't thank you enough for all of your content. What you put out on a consistent basis is unmatched! Thank you!
Time to refresh my microsoft excel skills... oh right I never paid attention to those classes
I think I watched this video 20 to 30 times getting all of the stuff down on excel. Looking forward to hitting it wide open once I'm done competing in SPF world's championship on the 21st! Thanks for all you do and give to make the world a better place to lift.
Love this! Thank you so much for being so generous with such awesome information ! So helpful, I'm excited for it!
Thanks for taking the time to help with us little people. You are much appreciated. Hope you know that.
I bought a program from Brian and it is in this NLL format. For a second I was like damn he gave this thing out for free but no... when you buy one it is WAY beyond anything I would be able to put together based off this video. I am doing so much new exercises and in deranged giant sets that my subconscious would never allow me to do to myself!! Awesome video but I am really glad I bought the program. I have not been this excited about work outs for awhile. I could go on and on but the point is, if you are getting bored, save up and buy a program from this guy. It is 100% worth it! Thank you Brian!
This is awesome brother! Thanks for saying all of this!
No sweat! I’m going to post more of the same kind of thing on other videos I just love the program and can’t stop talking about it!
Man your video quality has increased dramatically
And this program looks hard and fun
Brian ! ILY !
You are helping thousands change their lives for the better and training harder, smarter, and safer than ever !!!
Will you guys bring back the T-shirt competitions ?
I loved the submissions on Instagram 💪💪💪
Keep up the good work and good to hear the health is improving... beast !
UA-cam recommended me you today, and I absolutely love the energy and knowledge you provide! Big thanks.
And I was wondering what to do after mass builder. You're dropping free programs faster than I can keep up. This is awesome!
Throwback to one of your older pieces of advice about putting rubber bands on the bench- it really works! Although if you have long hair, be careful hahaha
P.S. I got my first two plate bench as a 150 lbs string bean this week!
What do the bands do? Head position?
Congrats on the 2 plate bench!
Thank you Brian, already turned this into my own spreadsheet ready for tonight’s training session.
Could you by any chance send that to me when it’s finished
Me and the bois over at r/weightroom wouls really appreciate if you could share it
Sharing is caring!
Put it on google sheets
I've made one with a 1rm calculator, which will give you ball park weights for your daily maxes (based on 1rm %) and weights for your volume sets. If miss/exceed the ball park weight you can enter the weight in the log section, which will change the weight for your volume sets.
1drv.ms/x/s!AngYl6pfRwBumT4rqvI0-jUeL66o
I can't believe this channel isn't that popular, really deserves more recognition.
Agreed. Although his channel isn’t that old. I remember subbing when Brian had like ~800 followers. Way before the Alan Thrall Collabs lol.
@@krysburke3092 I've been following for a while, I'm seeing these others new channels up there in the hundreds of thousands, and they basically repeat what other channels have already stated. Where he actually tries a new approach.
I like to start with rowing for 7 minutes as a warmup after my agile 8 stretches and then finishing with conditioning.
Choosing linear over other programs is like choosing your first car - you want something that runs smoothly and takes little to no maintenance, just swapping parts that wear out and adding things necessary to go on. Of course, you can always pick a Lamborghini as your first car, but when something happens (and things LOVE to happen the least you expect them to) and you don't have the skills to maneuver properly - you're gonna crash hard, and most likely you won't know what killed you.
:-)
I've been out of the gym for 2 weeks now, this seem like fun, and by fun I mean probably passing out during workout. I really need to add some conditoning and this maybe just what I need.
❤
I love your linear program I'm super excited for this new one, the answer is YES thank you :)
I just hope I can get my shoulders fixed, so I can start training again. This will most likely be my program when I start again!
Thanks for this.
you deserve a lot more views! awesome video
I have my next program ! When I wrote out the last program, I’m not gonna lie, I did a terrible job. But, I must’ve watched the video like 100x to learn that program. I corrected my mistakes and restarted the program and I’m loving it. I’m wrapping up week 3 of wave 1. Thanks so much. Now, that I have the experience, I’m Excited to write this one out. Has Brain caused anyone else to breakup with his/her trainer? 🙋🏻♀️
I like how much freedom this program gives
I started lifting Heavy after I watched and tried your first program 2y or something ago, been doing it still! Will try this one after I recover from a elbow pain. Thank you for motivating me and help me progress as a amateur coach! Much Love beep being AWESOME!
This came at a perfect time, I've followed 531 variations for years (with great success, don't get me wrong) but boredom and age definitely mean a switch up is needed. Currently shooting for a 3xBW pull so I think this will definitely make the last bit of the journey a bit more enjoyable!
Did you get there yet? Yes 5/3/1 can be so boring with zero conditioning aspect.
@@ryanrogers8211 wow, that came from the past! Not quite, although it sounds like an excuse, life very much got in the way, two new jobs, a kid and a move abroad lol. I think I got around 2.8x but can still pull 2.5 any given day, it was this and the 16 wk program from Calgary barbell that got me closest though.
@@tobywilkinson670 I wish you the best on your many life endeavors
I've been taking a few months to do some cutting and I've been focusing entirely on bodyweight movements, been really enjoyable. I'll try this out when I get back to weights! Love the channel man!
never stop the weights
Have you ever considered putting these together in a PDF or excel and selling them?You are literally the only UA-camR I would actually want to buy a program from.
U have enhanced the quality of my life. Thank Brian
Great video bro! I’ve purchased around 5 different t-shirts from the “Loyal Brand”. Fantastic t-shirts!
I've been waiting for this so long!!!! I have run your linear one loads and I still love doing it every now and again!
Thanks for absolutely best informations out there...Greetings from sunny Mostar - Bosnia and Herzegowina
Yes! Yes! and Yes! Thank you Brian. Have been waiting for this for awhile.
thanks brian. hope you get over ur sickness
Thanks so much Brian this will help so many of your fans!!!
definitely going onto this after i finish my squat program. Loved the dark horse conjugate. so ill be doing variations each week as i get bored doing the same lift all the time.
thanks for putting this video up.
I know this is going to be amazing already! Thanks for everything you do for us Brian, hope you're doing well and training is going good.
Good timing. Just finished your EMOM Summer Shred before a holiday. Need a new program for when i get back.
Thank you for making such quality and nuanced videos.
So it seems like we work up to a daily max. I already do this but I usually stay with triples and do 5-7 sets and eventually go up in weight. I like this program. It would be awesome to have a spreadsheet with percentages and different types of movements for assistance and conditioning.
Great job on the charts. Thank you very much for the free training program.
0:11 I’ll wai...LET’S GO!!!
Super helpful
Just wrote up your rotating percentages program, but maybe might do this one first. Loved the video and am super pumped to hit the gym now and smash some log ohp. Keep up the awesome work, man
Pretty sure I’m running this after my meet. This looks like a lot of fun! Thanks Brian!
Production value looks great man, program is top notch.
Love your videos Brian..hope you are doing well.
How does one even manage to have a like to dislike ratio of 644:1. That’s just crazy
Because Brian is generally just awesome.
What's crazy us that Brian "only" has 170.5k subs when his content is as good or better than almost every major strength fitness content creator. But since he writes individualized programs for TONS of viewers/clients, maybe it's best, haha.
I don’t actually dislike your comment, but I couldn’t let your ratio be better than Brian’s
this guy is so likeable, that's why.
interesting! So latticed programming. definitely giving this a shot.
Thank you Brian!
Incredible work brian
Thank you for all you do man!
Argh, I just started a new program... I kinda want to try this.
My man Brian
Gracias Compa!!! Keep up the good work and keep videos coming
thanks of sharing,, again. Always appreciated
would be nice to see you doing a video about heavy partials/supports.... what's your opinion about them ...how to etc...are they
beneficial or not ??
You are the man !
Amazing work!
I respect you man
Thank you for this!!
Thank you very much for the programs they r awesome. Did you know john cena looks like u lol
I was wanting to ask some who have ran this program how their progression looked when working up to a 10rm, 8rm, 6rm, and 4rm.
Respect .
Love it. I'm definitely starting this one next week. Quick question: Does the volume rep scheme changes as the intensity increases?
No because you will be naturally hitting bigger top sets because your reps go down. So the same percentage will = more weight as you progress
You bro, are a gent! Thanks a million, really appreciate these! 💯💯💯
Still estimating another 5months on the first program, but this looks fun!
Thanks brother
Two things I would love clarification on - on the strength giant set, you don’t have a set amount of sets... just as many as it takes to build to a true 6 rep max (using the example of 6 rep day), right? Secondly, on the volume set are you using the same two movements as the strength set? So using this example rows and floor press?
Brian thanks for everything!!
It depends on your strength man, it’s going to take people less sets to get to 300lbs then it will to get to 700lbs. And yep same exercises on the volume
Brian Alsruhe thank you. I fucking love you dude.
@@BrianAlsruheOfficial can you explain on a day of testing. Like if we get a particular rep, should we increase the weight and try for that reps again until we don't get it. Is it like that..?😊
Why do I laugh so much when he grey screens and turns to the camera "See, not 1 rep max"
Legend
Appreciate you putting these out man. Like always well written and thought out.
Will definitely start this after my fever drops
Amazing content 👌💪
Awesome idea for a program. One question though: are you working the antagonist muscle group in the volume part as well?
same exercises on the volume work
Id like to try the giant sets out but my gym is small and packed, there are lines to use the equipment actual lines.
I’d do my best to look for a normal gym brother. Even if you don’t do giant sets, that sounds like a horrible environment to have a good mindset in
Hey Brian. I plan on buying a program once I break into intermediate but why don't you start a patreon. With your loyal fanbase might help keep the lights on. You put enough free shit out there. More than most people do for patreon.
You rock so hard.
8:56 damn those edits, so captivating! Good job again, Brian!
This doesn’t seem like a program you can run next to your sport specific training (swimming, football, basketball...) but it is magnificent.
I don’t think someone who ran this for 16 weeks will be in poor shape. The amount of work and all round stimulus here makes average gym members look silly with curls and half ROM pull ups.
I have written programs almost exactly like this for MMA athletes, rugby players, American football players and jiujitsu guys man...it’s not about the amount of work, it’s about the quality and then how you recover from it.
Brian Alsruhe interesting. When I was a junior I had a strength and conditioning coach who worked with multiple Olympians (Sailing, judo, gymnastics, track and field) and he said you have to adjust the training weights but can train really hard once the athlete has ramped up to the amount of work. As a rule of thumb for judokas, runners and swimmers training weights should be calculated based off of 85% of the individual’s 1RM.
I’m running a program currently that I set out myself with periodisation towards races in December. I learned a lot about the compounds from your channel.
I’m a swimmer (200m backstroke, 400m freestyle). Do you have experience coaching swimmers?
What do you think about undulating periodization program?
You're a good dude. Thanks for taking the time to put this out. Soon as I'm bored with 5/3/1 I'll give this a whirl. Do you program deloads or just go by feel? I've found that after 12-ish weeks my body naturally wants a week or so off then I'm back at it.
Weeks and Volume tables in spreadsheet: docs.google.com/spreadsheets/d/10s3RsVyW4lkWAMwdTRicV9gXbfGDEX99VO4XxCndfMs/edit?usp=sharing
Doing it
Thanks man good stuff. As always!
What do you think about recovering from same muscle groups being hit about 24hrs apart? Assuming i would be shooting for 4 days a week lifting with decently optimal recovery planning? For example: heavy deadlifts on Monday are going to hit the upper back a lot, should i be doing barbell rows and other stuff that destroy backs on Tuesday? Could thay seriously limit recovery?
(I could see this being a good video topic or maybe for one of those awesome walking vids youve been doing)
For the volume part of the workout, are we just doing the main lift and an ab var. or do we model it similar to the first giant set.
Phenomenal video!
main lift as shown
Brutal
Hi Brian, have you ever thought about setting up a Patreon? I know you put this videos out for free and get demand for personalized programs, but some people (me, for instance) who watch the vídeos would like to contribute somehow and don't need a personalized program at the moment or merchandise (I bought 3 t-shirts). Maybe you already replied to this ideia, don't know. Thanks for all the content! Cheers!
I see that as charity brother. I don’t have anything against other people that use it, but I want to make sure the people get something if they give me money. And I do these videos for free because I feel it’s the right thing to do.
@@BrianAlsruheOfficial Fair enough! :)
Brian which of your programs do you recommend for someone who is starting with weight training, less than 1 year, still building the strength foundation
This would be awesome