How to Progress Accessory Exercises
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- Опубліковано 29 вер 2022
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To get Bullmastiff for FREE 🔽🔽🔽
empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
@alex what program do you recomened for gaining size and streght with street lifts etc weighted chin ups and dips
"Trying not to shit out your spine" Alex Bromley circa 2022 A philosopher and a gentleman.
Bromley covering every aspect of strength. Thx bruh.
Bromley x Bathmate 2023 coming at you
@@zxsw85any update on this
YES!! this area of programming is surprisingly uncovered by a lot of coaches | channels.
Thank for all the knowledge sharing Bromley
I'm literally running the bull mastiff program rn and needed some guidance on how to progress my accessory lifts (bullmastiff is by Alex). Lmao, can't believe he even covered this separately - it'd be good idea for him to link this video in the program description.
Thanks Alex! I really appreciate the info and the books
Thanks, very useful, I'll try to apply this today
The cheeky answer is to stop identifying them as accessories and hammer away.
@alexanderbromley I just wanna say you’re content is far more valuable than you could imagine. Thanks for always keeping me learning
Super helpful. Thanks!
my 2 cents is, i break accessories into two categories, big and small. a big accessory would be something like a barbell row, these i treat almost like my main volume, 3 sets of 5-8, i just keep the RPE a little lower by feel, where i would do my bench sets i might let it creep into rpe 9, sometimes a 10, these big, but secondary movements stay at 7-8, smaller exercises, like say a bicep curl, i follow an old school method of adding 2 reps, starting at 8, every week, until i get to 20 reps, then i reset to 8 with a heavier weight. i don't overthink the small ones, i just want to make sure my biceps don't lag behind in this example.
I like the top set for accesorries it allows you to go all out and having a number to beat next week(or up the weight and get same reps),i dont know if its better but it definitely makes training later in the workout more fun than just doing straight sets.
I still do 2 sets at like rpe 6-7 to get more volume before the top set.
Bromley the goat 🐐
I like the way Mike Tuchscherer would program accessory lifts for me. He would use ascending sets. Example would be DB RDL's: x10@6, x10@7, x10@8 (1-2 repeats). You repeat the set @8 RPE for 1 or 2 sets and the RPE would usually be between an 8.5-10 on those repeat sets as fatigue accumulates. Gives you something to aim for and adjust to the level of fatigue you have that day.
Haven't watched the video yet, but from the title my two cents on it is double progression. Largely speaking, accessories are there to add meat to an area you're lacking, so any kind of rough approximate of upward progression over a block should achieve the intended goals.
I'm a simple man with simple goals, so I like me my double progression!
bullmastiff rocks
incredible channel, should've subbed sooner
Does anyone know how to answer this question? How would Increasing / progressing accessories to higher rpe further into the program when your main movers will also be getting heavier and more intense , how would it affect your recovery? Can you even continue to push accessories to rpe-8-9/10 late in a program where your working with low rep sets that will be at 85% or more of 1rm? So in a peak phase should assessory intensity / rpe goes down as well as volume ?
Would you progress secondary movements like this also? Say if I were in an off-season using a standard progression for bench once a week but I want to get stronger triceps so I’m also close grip benching on another day, should I just use a main progression for close grip as well or should i treat close grip bench as an accessory as well? Rather than trying to progress it as a main mover as well
Great video Alex! With question regarding speed work. I know you've made multiple videos on it but I wanted to know your thoughts on maybe using higher %? As in 10x3 but using maybe 70-80%?
that wouldn't be speed work imo
Fuck it just do your speed work with 90%+
hey Bromley, i think you meant Double Progression but used the term DDP by mistake
its dynamic double progression
@@leonurkin9530 No, in the video he shows a regular double progression.
Hey Bromley, long time enjoyer. I used to be a patron, think I subbed within the first few weeks of you having one, but you never posted any content. Honest question, is it worth my while now?
Bro, he has all kinds of shit on Patreon.
Hey bromley I think you should reach out to Matt vena the powerlifter and come up with an idea for a video with him. Both of you make great content
Ah, an astute gentlemanly Matt Vena viewer, greetings
@@bengale1263 and a good day to you sir, it seems I'm not the only astute one around here 🤌
@alex what program do you recomened for gaining size and streght with street lifts etc weighted chin ups and dips
Mon- legs
Tuesday - back starting with weighted pullups and then the rest of your back work
Wed- Bench, weighted dips, the rest of your pressing
Thursday- legs
Fri- same back
Saturday- same pressing day
This lets you train muscle groups twice a week but the fatigue will be higher for lower rep ranges so dial in your recovery. I would keep compounds heavy, accessories lighter, and your street lifts between the two in terms of RPE.
Bromley dahrak hhh
Not my bromley not my hhh that's what I say
I don't know how people would even consistently show up to the gym if every set was RPE 10.
Been doing it for years. 20 sets all RPE 10. 6 sets per muscle
@@spurzo-thespiralspacewolf8916 OK buddy
@@cheeks7050 Sorry. Just because you can’t handle it doesn’t mean I can’t.
@@spurzo-thespiralspacewolf8916 Guarantee your sets aren't to failure, and you use really light weights.
You certainly do not need to go complete ape shit with RPE... Its not about how hard you can work... its more about what you can recover from.
I like to do a line of cocaine, and do all the machines while I chew two whole packs of Trident gum..... The orange flavor.
Wtf ever happend to just lifting!!! All these social media channels just way over complicate shit. Just STFU and lift!!!