Love your straight up no BS attitude and info. Im doing starting strength right now, this video helped keep my koolaid level in check. You have a great way of pulling together the important key points from the ocean of info out there. Thanks for sharing.
Subbed. Ruptured my right pec in the military late 90's doing heavy bench. Quit lifting for many years. Starting back up and focusing on technique. Thank you for this video.
BStockAllPro I downloaded your book a few weeks ago and finished it in a few. Very well put together and informative. I’ve been lifting about 12 years including my time as a high school and college football player. Current powerlifter. I didn’t realize the way I was breathing and bracing was incorrect until I paid more attention to it when reviewing videos of me lifting. I was doing exactly what you said people do (breathe into anterior pelvic tilt) and was throwing off my posture. Since correcting this, I’ve felt way more comfortable in my squat and deadlift. Your videos are dope. Probably some of the best I’ve watched in the past few years, because it’s not the same old regurgitated explanation of things. Hope to see this channel grow!
Honestly Alexander you are the best teacher, I am becoming a great strength and conditioning coach thanks to your amazing lectures, you explain better than any university teacher, just the best
Im not doing a program like that but i am doing a 5×10-4×6-3×3! I run through each until i cant fill out the reps than repeat. Im probably going to run through it again because I just finished my 3x3 and if I see results when I run through it again I might give it another shot but with a different variation! Obviously when I fill out my tens I add a little bit of weight for when I fill out my sixes but the way I add isn't too much heavier than where I left off with the tens cuz you always want to leave room for improvement!
This video is really helpful. I've done 5x5 for a while but I find it frustrating finishing feeling like I could do more, and it gets a little repetitive. Usually I eventually stall and get frustrated because I don't know what do do to break through that plateau. I'm going to change up my programming applying the principles from this video and see what happens.
Definitely a new sub here! Some of the most solid info ive seen in a long time in the UA-cam fitness realm. Setting up a home gym for myself amidst covid and have been running bodybuilding templates for a few years. Looking forward to applying your info for some strength/technique gains 💪🏻
Very nice vid here : no BS, straightforward educational content. Your channel's very good and helpful. You take the time to explain stuff, and you speak slowly enough to be understandable (I'm a froggy French guy). I wish I had more quality channels like this in my country. Cheers man !
Hey, just wanting to make sure I've got this right. I take the 60% of my 1RM on a compound lift, apply it to a split and hit it 2-3 times a week. Following that, every time I go to hit that compound lift the following times, I increase it by 5lbs until I can't anymore. At that point, I should test my new 1RM and go back to 60% of that repeat the cycle again. Thanks to anyone that can confirm that I've got it right!
Yes, pretty sure that's right. But don't do a lift three times per week, unless you are an absolute beginner. Squat twice per week, deadlift once, bench and OHP rotate over your three weekly workouts. Then, presumably, a different version of the accessories each workout.
Sounds like sound advice, I’m a big believer in small weight increments with a fixed rep count. My form tends to get sloppy when reps are two high, don’t like doing more than ten reps.
Thank you for not stating strength standard numbers without context like the skinflute jedi jason blaha.you dont have to squat 405 5x5 to be advanced.there are 60 year old women whov been competing for years that squat 205 and believe me,they are advanced.not to mention many world class lifters periodically return to beginner programming from time to time.the Irish weightlifter,clarence Kennedy relies heavily on 5x5 training.smolov,shieko and conjugate are almost never needed.most champion powerlifters over the last 50 years used old school linear periodization.and even today's amazing middleweight ipf lifters work to a heavy single and then do some back off triples or fives.and thank you for your last video dissecting why westside for raw lifting is fuckin stupid!
Thinking of getting on something similar to this once quarantine is over to get back in the groove 😂. You didn't list any additional accessories for lower body is that deliberate to prevent excess fatigue?
This was a great video; you explained everything straight forward and to the point, and above all you kept it very simple. I have searched online and found so many different approaches to lifting, and it was a bit confusing, but your video really helped clear it up, thank you. I will be running the template you set out here in this video and see how far I can go. My only question is in regards to accessory work. How do you advance in the accessory work? Do you run the same 5x5 with last set at amraps? Otherwise great video, and spot on in the information, thank you! I just recently discovered I don’t live to far from your gym, so I definitely will make an effort to get over there sometime. Thanks once again for the info! Keep up the great videos!
How do I incorporate accessories with this?? Starting strength does none but I need to work on rows/bicep curl/tricep press, little things that help.. I recently commented on another video explaining my numbers. Do I do those 5x5 on bench then go knock out the flys and maybe rope tricep push downs?
Yes, you would do accessorys after your main lifts. Though youre better off doing dips and/or skullcrushers instead of flyes/rope pull downs (which I'm pretty sure are bad for your elbows BTW). For biceps, can't go wrong with curls and/or chin- ups.
Can you explain 5x5 a little more. I’m doing a lot of accessory work during lockdown. Plus, dumbbells are hard to come by. So, I’m working with what I got.
So is it possible to get a 300 bench and a 400 squat with this exact program? I’ve been kind of stagnant now for a couple of months or so and I need to work on my form especially with deads. I’ve been lifting for over two years and have a 250 bench and about 370 squat.
First of all great video. I want to make sure that I understand correctly and do this right. If I’m not mistaken you use the same weight on your 5x5+ squat twice per week and on your deadlift you increase the weight each set of 3x5+ once a week ?
No, you start off with 60% of your estimated 1RM for 5*5 and add 5lbs each time you do each lift (squat, bench, dl, ohp). For every lift, it'll be twice a week except for the deadlift, which once a week.
I feel dumb because Alex has so many good videos about it all and how to design your own program and I still don’t get it, idk how to pick reps and sets for strength phases vs peak phases and how long they both should be or how to transition safely
Alex suggests adding accessories to this program. How exactly should I program in accessory movements? I'm usually used to a bodybuilding split with mostly moderate loads. I'm shifting to a linear progression program to get my strength up. Can anyone help out with the exact number of sets for the accessories? Thanks.
@@VarunSarathy i use for every acessory Focus on chin-up, i wanna hit 60 kg So 3 sets for Upper back, bíceps and grip strenght 3 acessory exercises is nice If you Focus on one main Exercise for session
I work in retail basically rushing around lifting and pushing heavy items. I have 2 days off and during that time just try to recover before I go back. But I really want to exercise as well I'm good at my job but I have a weak core. How do I fit that into my working week? It almost feels impossible
servus idk if somebody can help me out with the question i have. alex said that we should add 5lbs every workout and we shall chase the +set with the increased weight. basically: 1. workout: 100x 15 2. workout: 105x 15 3. workout: 110x 15 etc. etc. but what is when i get less reps in my +set then last time? that would mean i didn't get stronger but just added weight to the bar. should i stay at that weight and try next workout to nail my +set? or should i just keep adding weight regardless of getting less reps on the +set? my thoughts are to keep the weight and do it next time and progress when i hit my rep goal on the +set. because if i just keep adding weight and getting e.g. 2 reps less every workout sooner or later i will hit a wall. what do you think?
I would just keep adding weight, the point of the +set is that when you're starting off and are at like 60% there's a lot of volume left on the table with just 5x5, so you get that extra volume in with the +set. Then you want to keep adding 5, do as many reps on that +set as you can until the lift is getting really really hard (ie. if you do another rep past the 5 you might fail). Once you hit that point drop it back down again and build it back up the same way. So just keep adding 5 pounds, do as many as you can on the plus, and the amount you can do on the +set goes down that's just the natural way of things.
just starting out in the gym as a junior (3rd year) in highschool. been going for a couple of weeks now not really knowing what i'm doing. just kinda of hitting each muscle group with a 5-8 rep set for 3 sets. this is exactly what i needed to get myself on something long-term
I think beginners should use a tempo on most lifts to build a sense of control, coordination and stability. Beyond that, I don't typically prescribe tempo unless I'm addressing a specific issue. For instance, we have a female lifter who was a very good athlete (and strong) but couldn't keep her posture in a deadlift over 80%. As the weight climbed up, it got worse, and it became evident that she wouldn't break into the next level of strength until she fixed it. After 6 weeks of high volume tempo deadlifts with 50-70%, emphasizing rigid posture, her deadlift is on a whole new level.
Alexander Bromley yeah, one of the guys I know is huge advocate of that especially for guys who never squatted 160-200kg adding all sorts of different tempo methods and strengthening the quads, glute muscles mostly alongside hams and posterior with tempo accessories. I’m trying it myself and we will see how far I go with it, I love the control and hypertrophy with intensity is a whole another level. Nothing like front squats with 3s eccentric and 2s hold down in the hole ugh
My recommendation would be 3 minutes for any major lift (bench, squat, deadlift and their "primary" accessories like close bench, pin squat, SLDL etc.) for non-major, non isolation exercises I do 2 minutes (lat pull-downs, leg press, goblet squat, cheat curls etc.) and then I'll do just a minute for any body-weight/isolation work (preacher curls, lateral raises, back extensions, crunches etc.)
Question on frequency: my outside summer cardio activities are crowding out my lifting and my #'s have gone a touch lower.. If the cardio is not too intense, is it okay to go with the workouts after the cardio? Also, do you imply 3 days a week lifting and doing both upper and lower body on the same day? Thanks. This was an excellent video for me.
It can be done, its just very tricky to balance recovery with deads by themselves, let alone with other lifts, in a 7 day period. Most end up getting over eager and backsliding as a result
@@AlexanderBromley I'm currently on a PPL split so I bench, OHP, deadlift and squat twice a week. Though I'm not pulling any heavy weights, since I'm fairly new. That's probably why I haven't experienced any problems with recovery.
@@rakeshmohanty9827 I used to work in between sets of 5 and sets of 1, with an occasional 1RM. But I've now started a new program, Super Squats. Also learned from Bromley btw
It can be very productive but can also be a pitfall for a lot of lifters, especially with frequent squatting and generally high volume. Since many grow just fine with 1x per week pulling, I generally recommend against it
@@AlexanderBromley Appreciate you replying on an old vid - I'm going over them trying to make a program for my 64yo father. We're working with lower weight and the older you get the more anabolically resistant you become, so there are recommendations for more volume. I do get the fatigue though, so it's pretty hard to juggle all these considerations.
Check out Andy Bakers stuff, he trains a lot of people in that age group and has a book or two out on it. I hear a lot that intensity has to be higher and come more frequently
Guys am I too stupid to understand anything he said? Or too new? Is there a link to what he's saying, a lot of these non tech savvy lifters are pretty knowledgeable than most of these youtubers
You're on the right track, but what is your plan for those 2 months? Will you be increasing anything? Changing the reps or percentages? You don't want to run the same exact workout each week for 2 months.
I know people that have used very simple LPs to break 700lb squats. Programs like 5/3/1 and the like are just modified LPs. At your level, there's no such thing as a 'ceiling', just failure to make good training decisions that further progress.
Alexander Bromley like the people you’ve mentioned, I’ve been working out for years, without making progress. I’ve tried several programs but end up overreaching within weeks and burning out. Can you recommend a common program template for a relatively weak late beginner to get strong? I’ve heard names like 5/3/1, etc, but I don’t know them well enough to know which one to trust. My issue with beginner programs I’ve followed is that I add weight progressively which just brings me closer and closer to my ceiling without seeming to get stronger, then I burn out or hurt myself.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
This didn’t help me with software development at all.
Me neither, but I am definitely more stacked than my pasty, sunlight dodging colleagues now 😊
Love your straight up no BS attitude and info. Im doing starting strength right now, this video helped keep my koolaid level in check. You have a great way of pulling together the important key points from the ocean of info out there. Thanks for sharing.
This helped me a lot. Really. The content on this channel is really good, should have lots of more subscribers. Keep it like this, please!
Agree. Simple explanations and great info in general!
Totally agreed.
Subbed. Ruptured my right pec in the military late 90's doing heavy bench. Quit lifting for many years. Starting back up and focusing on technique. Thank you for this video.
How is it going, sir?
sir is your right pec alright now sir?
I have tried to understand lifting and gaining strength for years. This was such a simple comprehensive break down, thank you.
9:41 - 10:32
Probably one of the most important things you will hear that contributes to your goals. Love it.
BStockAllPro
I downloaded your book a few weeks ago and finished it in a few. Very well put together and informative. I’ve been lifting about 12 years including my time as a high school and college football player. Current powerlifter. I didn’t realize the way I was breathing and bracing was incorrect until I paid more attention to it when reviewing videos of me lifting. I was doing exactly what you said people do (breathe into anterior pelvic tilt) and was throwing off my posture. Since correcting this, I’ve felt way more comfortable in my squat and deadlift. Your videos are dope. Probably some of the best I’ve watched in the past few years, because it’s not the same old regurgitated explanation of things. Hope to see this channel grow!
Thanks Alex- super clear explanations. I've learned THE MOST from your channel.
Honestly Alexander you are the best teacher, I am becoming a great strength and conditioning coach thanks to your amazing lectures, you explain better than any university teacher, just the best
I’ve been looking for this content for months. Thank you for sharing your knowledge as an aspiring strength coach✊🏽
"I don't give a shit how I look, I'm just here to perform"
Great video, no bs..just straight information. Looking forward to future vids
Im not doing a program like that but i am doing a 5×10-4×6-3×3! I run through each until i cant fill out the reps than repeat. Im probably going to run through it again because I just finished my 3x3 and if I see results when I run through it again I might give it another shot but with a different variation! Obviously when I fill out my tens I add a little bit of weight for when I fill out my sixes but the way I add isn't too much heavier than where I left off with the tens cuz you always want to leave room for improvement!
This is honestly amazing. The way you described it makes so much sense and answers a lot of questions I had. Thanks!
This video is really helpful. I've done 5x5 for a while but I find it frustrating finishing feeling like I could do more, and it gets a little repetitive. Usually I eventually stall and get frustrated because I don't know what do do to break through that plateau. I'm going to change up my programming applying the principles from this video and see what happens.
How'd it go?
Bromley, your channel is my new favorite fitness/weightlifting channel. Well done.
Thank you for all the knowledgy you provide to people
Definitely a new sub here! Some of the most solid info ive seen in a long time in the UA-cam fitness realm. Setting up a home gym for myself amidst covid and have been running bodybuilding templates for a few years. Looking forward to applying your info for some strength/technique gains 💪🏻
Helpful stuff. A lot of solid nuggets in this.
Very nice vid here : no BS, straightforward educational content. Your channel's very good and helpful. You take the time to explain stuff, and you speak slowly enough to be understandable (I'm a froggy French guy). I wish I had more quality channels like this in my country. Cheers man !
Dear Alex, I watch your videos for a few times, to take notes, thank you for your work
Excellent content. No BS. Straight forward. Easily understood.
impressive video Alexander Bromley. I killed that thumbs up on your video. Continue to keep up the terrific work.
Hey, just wanting to make sure I've got this right. I take the 60% of my 1RM on a compound lift, apply it to a split and hit it 2-3 times a week. Following that, every time I go to hit that compound lift the following times, I increase it by 5lbs until I can't anymore. At that point, I should test my new 1RM and go back to 60% of that repeat the cycle again. Thanks to anyone that can confirm that I've got it right!
Yes, pretty sure that's right. But don't do a lift three times per week, unless you are an absolute beginner. Squat twice per week, deadlift once, bench and OHP rotate over your three weekly workouts. Then, presumably, a different version of the accessories each workout.
This channel deserves millions
GreySkull is probably the best LP program, any ideas why it did not stick around or has so low visibility?
extremely underrated channel
keep it up
Great content, I'm very glad I found this video. Thank you.
Sounds like sound advice, I’m a big believer in small weight increments with a fixed rep count. My form tends to get sloppy when reps are two high, don’t like doing more than ten reps.
When did Kyle kinane get jacked?
beautiful in its simplicity. Thumbs up.
You got yourself a new sub. Keep up the great work.
This is great stuff ! Thanks m8
Great content thanks man 👍
Great information. Any chance of a video on intermediate programming.
Thank you for not stating strength standard numbers without context like the skinflute jedi jason blaha.you dont have to squat 405 5x5 to be advanced.there are 60 year old women whov been competing for years that squat 205 and believe me,they are advanced.not to mention many world class lifters periodically return to beginner programming from time to time.the Irish weightlifter,clarence Kennedy relies heavily on 5x5 training.smolov,shieko and conjugate are almost never needed.most champion powerlifters over the last 50 years used old school linear periodization.and even today's amazing middleweight ipf lifters work to a heavy single and then do some back off triples or fives.and thank you for your last video dissecting why westside for raw lifting is fuckin stupid!
Ronald Kennedy . Amen brother ... well stated 👍🏻
Totally agreed
Do you mean that legendary mercenary Jason "Our boi Hemingway" Blaha?
new to your channel, you are awesome. thnx for the vids, hope your channel grows sooner rather than later. 🤞
Truly fantastic channel
Thinking of getting on something similar to this once quarantine is over to get back in the groove 😂. You didn't list any additional accessories for lower body is that deliberate to prevent excess fatigue?
This is pure gold
Great info! Just subbed!
1:29 "Nick will always come before strength and power"
This is exactly what I needed!
This was a great video; you explained everything straight forward and to the point, and above all you kept it very simple. I have searched online and found so many different approaches to lifting, and it was a bit confusing, but your video really helped clear it up, thank you. I will be running the template you set out here in this video and see how far I can go. My only question is in regards to accessory work. How do you advance in the accessory work? Do you run the same 5x5 with last set at amraps? Otherwise great video, and spot on in the information, thank you! I just recently discovered I don’t live to far from your gym, so I definitely will make an effort to get over there sometime. Thanks once again for the info! Keep up the great videos!
How do I incorporate accessories with this?? Starting strength does none but I need to work on rows/bicep curl/tricep press, little things that help.. I recently commented on another video explaining my numbers.
Do I do those 5x5 on bench then go knock out the flys and maybe rope tricep push downs?
Yea that’s what I would do or a separate day in between sessions or separate session
Yes, you would do accessorys after your main lifts. Though youre better off doing dips and/or skullcrushers instead of flyes/rope pull downs (which I'm pretty sure are bad for your elbows BTW). For biceps, can't go wrong with curls and/or chin- ups.
The plane at 8:13 😆
Best video on the internet, my deadlift sucks
Can you explain 5x5 a little more. I’m doing a lot of accessory work during lockdown. Plus, dumbbells are hard to come by. So, I’m working with what I got.
What I'm getting is that peaking or a 1rm is just a demonstration of strength, but work sets are replicable and sustainable.
Awesome!
So is it possible to get a 300 bench and a 400 squat with this exact program? I’ve been kind of stagnant now for a couple of months or so and I need to work on my form especially with deads. I’ve been lifting for over two years and have a 250 bench and about 370 squat.
Yes, you should be able to get close to that
Wdym by restarting after hitting a brick wall? Do I start over with the weight I ended?
First of all great video. I want to make sure that I understand correctly and do this right. If I’m not mistaken you use the same weight on your 5x5+ squat twice per week and on your deadlift you increase the weight each set of 3x5+ once a week ?
No, you start off with 60% of your estimated 1RM for 5*5 and add 5lbs each time you do each lift (squat, bench, dl, ohp). For every lift, it'll be twice a week except for the deadlift, which once a week.
@@VarunSarathy okay thanks and all 5 sets are with the same weight for that workout ? No ramping up?
@@Wizard-ys3vf Yep, same weight. Add 5lbs the next time you do the same workout. I just started this workout on Monday. Let's see how it goes! 😄
Thanks for the content. Subscribing
Awesome
This is such a good video 😄👍🏼
Good info. Thanks
I feel dumb because Alex has so many good videos about it all and how to design your own program and I still don’t get it, idk how to pick reps and sets for strength phases vs peak phases and how long they both should be or how to transition safely
13:04 👌
225 bench is equivalent to a 400 lbs squat? God my squat sucks.
Alex suggests adding accessories to this program. How exactly should I program in accessory movements? I'm usually used to a bodybuilding split with mostly moderate loads. I'm shifting to a linear progression program to get my strength up. Can anyone help out with the exact number of sets for the accessories?
Thanks.
3 sets is nice
@@thelastemplar165 For how many exercises?
@@VarunSarathy i use for every acessory
Focus on chin-up, i wanna hit 60 kg
So 3 sets for Upper back, bíceps and grip strenght
3 acessory exercises is nice If you Focus on one main Exercise for session
Gotcha. Thanks for your help!
4 sets of 10-12
Thanks
Would you recommend this? Or the Greyskull LP 3x5+?
Do a video on where variation is necessary.
Also, bring on a fellow lifter to talk lifting information.
How do I restart linear progression?
I work in retail basically rushing around lifting and pushing heavy items. I have 2 days off and during that time just try to recover before I go back.
But I really want to exercise as well I'm good at my job but I have a weak core.
How do I fit that into my working week? It almost feels impossible
So do you do this 3 days a week or 3 days-rest-3 days. For like 2 months
why is deadlifting bad as a begginer since you dont use that much weight
back bend and improper bracing
servus idk if somebody can help me out with the question i have.
alex said that we should add 5lbs every workout and we shall chase the +set with the increased weight.
basically:
1. workout: 100x 15
2. workout: 105x 15
3. workout: 110x 15 etc. etc.
but what is when i get less reps in my +set then last time?
that would mean i didn't get stronger but just added weight to the bar.
should i stay at that weight and try next workout to nail my +set?
or should i just keep adding weight regardless of getting less reps on the +set?
my thoughts are to keep the weight and do it next time and progress when i hit my rep goal on the +set. because if i just keep adding weight and getting e.g. 2 reps less every workout sooner or later i will hit a wall.
what do you think?
I would just keep adding weight, the point of the +set is that when you're starting off and are at like 60% there's a lot of volume left on the table with just 5x5, so you get that extra volume in with the +set. Then you want to keep adding 5, do as many reps on that +set as you can until the lift is getting really really hard (ie. if you do another rep past the 5 you might fail). Once you hit that point drop it back down again and build it back up the same way. So just keep adding 5 pounds, do as many as you can on the plus, and the amount you can do on the +set goes down that's just the natural way of things.
just starting out in the gym as a junior (3rd year) in highschool. been going for a couple of weeks now not really knowing what i'm doing. just kinda of hitting each muscle group with a 5-8 rep set for 3 sets. this is exactly what i needed to get myself on something long-term
How much do you like using tempo aka a lot of Poliquin workouts?
I think beginners should use a tempo on most lifts to build a sense of control, coordination and stability. Beyond that, I don't typically prescribe tempo unless I'm addressing a specific issue. For instance, we have a female lifter who was a very good athlete (and strong) but couldn't keep her posture in a deadlift over 80%. As the weight climbed up, it got worse, and it became evident that she wouldn't break into the next level of strength until she fixed it. After 6 weeks of high volume tempo deadlifts with 50-70%, emphasizing rigid posture, her deadlift is on a whole new level.
Alexander Bromley yeah, one of the guys I know is huge advocate of that especially for guys who never squatted 160-200kg adding all sorts of different tempo methods and strengthening the quads, glute muscles mostly alongside hams and posterior with tempo accessories. I’m trying it myself and we will see how far I go with it, I love the control and hypertrophy with intensity is a whole another level. Nothing like front squats with 3s eccentric and 2s hold down in the hole ugh
This is me ny bench press sucks but as i never had a bench in my garden but i did squat so im 100% better skill wise at squats
My ego dislikes this video and I am sad.
I swear if the humidity is better next week I'm gonna hit that 225 bench.
Java or python?
asm
I have a doubts about how long resting between sets, I usually rest 4 minutes, how log do you rest guys?
My recommendation would be 3 minutes for any major lift (bench, squat, deadlift and their "primary" accessories like close bench, pin squat, SLDL etc.) for non-major, non isolation exercises I do 2 minutes (lat pull-downs, leg press, goblet squat, cheat curls etc.) and then I'll do just a minute for any body-weight/isolation work (preacher curls, lateral raises, back extensions, crunches etc.)
Question on frequency: my outside summer cardio activities are crowding out my lifting and my #'s have gone a touch lower.. If the cardio is not too intense, is it okay to go with the workouts after the cardio? Also, do you imply 3 days a week lifting and doing both upper and lower body on the same day? Thanks. This was an excellent video for me.
Why is deadlifting twice a week a bad idea? I’m doing it right now just want to know :)
It can be done, its just very tricky to balance recovery with deads by themselves, let alone with other lifts, in a 7 day period. Most end up getting over eager and backsliding as a result
@@AlexanderBromley I'm currently on a PPL split so I bench, OHP, deadlift and squat twice a week. Though I'm not pulling any heavy weights, since I'm fairly new. That's probably why I haven't experienced any problems with recovery.
@@vvnoah-2003 may be u need a deload week or adjust ur nutrition 🤷🏻..keep working on accessories movement little bit
@@vvnoah-2003 btw do u dead,squat bench on same rep range style in a week 2 times or change the intensity?
@@rakeshmohanty9827 I used to work in between sets of 5 and sets of 1, with an occasional 1RM. But I've now started a new program, Super Squats. Also learned from Bromley btw
So lift only what you can lift with perfect form
We want a lot of practice, we want a lot of volume, but deadlifting 2x per week is a really bad idea??
It can be very productive but can also be a pitfall for a lot of lifters, especially with frequent squatting and generally high volume. Since many grow just fine with 1x per week pulling, I generally recommend against it
@@AlexanderBromley Appreciate you replying on an old vid - I'm going over them trying to make a program for my 64yo father. We're working with lower weight and the older you get the more anabolically resistant you become, so there are recommendations for more volume. I do get the fatigue though, so it's pretty hard to juggle all these considerations.
Check out Andy Bakers stuff, he trains a lot of people in that age group and has a book or two out on it. I hear a lot that intensity has to be higher and come more frequently
@@AlexanderBromley Thanks!
What does 'touches' mean?
Reps
@@flappyturtles5917 cheers dude!
WHO ARE THE 2 PEOPLE THAT THUMBS DOWNED THIS?
Louie Simmons and Jason Blaha.
Can these principles be applied to other exercises like a Turkish get up?
Do you still think this is the best way to program for beginners?
Guys am I too stupid to understand anything he said? Or too new? Is there a link to what he's saying, a lot of these non tech savvy lifters are pretty knowledgeable than most of these youtubers
Can I use like 3X8reps@70% for 2 months hypertrophy and then jump into this using 5X5 @75%
You're on the right track, but what is your plan for those 2 months? Will you be increasing anything? Changing the reps or percentages? You don't want to run the same exact workout each week for 2 months.
@@AlexanderBromley constantly adding one more set per week? Will it be very effective?
400lb squats are beginners? No way I can linear progress all the way to 400. I hit a ceiling at 300 and I’m 6’2 200lbs
I know people that have used very simple LPs to break 700lb squats. Programs like 5/3/1 and the like are just modified LPs. At your level, there's no such thing as a 'ceiling', just failure to make good training decisions that further progress.
Alexander Bromley like the people you’ve mentioned, I’ve been working out for years, without making progress. I’ve tried several programs but end up overreaching within weeks and burning out.
Can you recommend a common program template for a relatively weak late beginner to get strong? I’ve heard names like 5/3/1, etc, but I don’t know them well enough to know which one to trust.
My issue with beginner programs I’ve followed is that I add weight progressively which just brings me closer and closer to my ceiling without seeming to get stronger, then I burn out or hurt myself.
There is so much bullshit misinformation online and meanwhile a goldmine of knowledge like this gets so little attention, that's fucking sad
I thought you'd be British
lol, Bromley is a pretty British name.
@@AlexanderBromley Either way, great content!