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@alexander bromley i been stuck doing 245 workingset of 3x5 for the whole year no straps. What do you think my 3rm is? Also what can I do better… use straps?
Sure do! 5 years into what I will call "my gym membership' up to now since it turns out I don't know shit. I'm a guy that got ahead of myself through excitement. But, I love it so I'm starting from scratch with a few movements is actually gonna be fun.
Last year I pulled ~450 lbs and then took deadlifts out of my rotation. Did 3x8 good mornings, RDLs, and different types of rows for a few months, and first time back deadlifting pulled 500. New gym has a reverse hyper and GHR which I've never used before, I would think a similar result is possible.
Imagine how much more it would have gone up in that time if you kept at least 1 deadlift day in still while hammering those other accessories. Probably would have been 525+ all things considered
Don't let perfect be the enemy of good. A lot of people intuit that if you maintain some type of specific work in the midst of some off-season cycle that it's better, like keeping in some singles in volume phases. That pattern of though is how people get to concurrent training where you just do everything all at once. Could very well be that the recovery from not deadlifting allowed growth that wouldn't have occurred otherwise. When you see a 50lb jump in a few months, don't try to figure out how you could have made it 75.
@@AlexanderBromley I’m not saying I disagree with you. However someone who is sub 500 on deadlift in most cases could become somewhat detrained in the movement with a long term hiatus from preforming it. Keeping one deadlift day doesn’t mean you have to be performing heavy singles. It could be something as simple as 60% for speed reps to work on technique and speed while also keeping fatigue low. Theres obviously many ways to skin a cat which is as true for training. The point of my comment wasn’t to take away from gaining 50 pounds on deadlifting because that is an amazing achievement.
People hate doing rows? The fuck I love barbell rows, rowing 365 for reps feels incredible, working on 405 Nothing like gripping and ripping, Krofk rows too hell yeah brother
RDLs have excellent carry over to locking out both sumo and conventional deadlifts. I'm at 650 on deads and I use 315 for sets of 10 on RDL. I love following RDLs with lying hamstring curls to build hamstring size and strength.
How slow are doing your RDLs? I ask because I hit 355 for a top set of 12 and I really don't think I could pull 600, maybe a bit over 520ish though. But I feel like I can get almost as much from the movement if I drop 100lbs off of it and do much slower and even paused reps
@@stephen8996 I do a 3 second eccentric, concentric is faster but not all out explosive. I pause at the top and squeeze the glutes hard for a second. Lots of TUT.
@@DNO_Fitness fair enough that's almost exactly what I do unless I'm going for an amrap and just keep the hinges clean but without as much emphasis on lowering and pausing
Glad to see rows mentioned here. I remember when I used to wrestle the strongest guys I trained with all had one thing in common; a huge upper back. I think pendlay rows helped my deadlift a lot but I also think rows offer some of the best functional brute strength for athletes.
Picked up the paperback versions of Base and Peak Strength this week -- just wanted to say thanks for writing them. It's nice to see someone demystify programming in a way that's really easy to understand and not full of a bunch of gimmicks or trying to push one specific training methodology.
I'm so glad I was told about all these movements when I started lifting at 16yrs, especially RDL's, GM's, BOR and Hyperextenions. Upper back in general I think is overlooked too. Even though I missed years of lifting, (still did pull ups/chin ups & dips) these accessory movements do build a great base, so when I did get back on that horse I was a lot stronger then I thought I was gonna be lol. Even though I'm by no means a world class lifter, I love the gym! It's such a great way to handle depression 😃
I automatically found RDLs to be more maintainable in a program(fatigue) so I switched to RDLs and actively progressed them. My grip and deadlift max went up pretty fast.
I've only tried RDLs once and did a pathetic weight. I'll start adding these back in with bigger weight. My main assistance has always been stiff leg DLs; GMs were always a squat assistance for me.
Hypers/back extensions are one of my go-to deadlift accessories; I genuinely attribute my smooth lockout to that movement. You got me with the barbell rows, though... I used to hate them, but have been trying to incorporate them lately. Literally did any other type of row just to avoid having to be in that bent over position and holding it for a prolonged time. But I'm getting accustomed to them... hopefully, they'll do something positive for me.
Great presentation. For my training (41 ys old), I am a weightlifting hobbiest/enthusiast. It has always been my favorite form of exercise. That said, I have also considered the DL as king of all exercises, since I was in my early 20s. It is the most functional for everyday life movements and can prevent injury when you're lifting a box, or furniture, or your girlfriend. Additionally, it's a total shred for the posterior chain. Thanks to John Meadows' videos and legitimate folks like this video, I have rearranged my back/pull days to work from the upper back to the hams in one session, doing two sessions in a given week (noting recovery, of course). In my older years of lifting, I found that heavy back should be my third or fourth exercise, with the first two or three being "supported" or iso movements for the upper back, lats and hams (I also warm up for 5-10 minutes on a cardio machine that hits these, plus glutes). Heavy movements are then either a DL, RDL, Pendlay, or BB/DB row, finishing the workout with a couple "easier" iso movements for the glutes/hams, like KB swings, bridges, and then hypers or now reverse hypers. I find this gives me enough warm-up to get to those heavy lifts, with enough energy to sustain the rest of the day. Next Pull day, I will do whatever movements I didn't get to do the session before. Example: DL one day, RDLs, the next, sometimes even two smaller sets of two heavy movements. But, I think it is important not to kill your back with a ton of unsupported rows and heavy pulls. This method of pyramiding up and down has worked well for the last year. I lost 50 lbs, several inches around my neck and waist, and became really improved strength and stamina, even in everyday life. I gained a lof "covid era weight" and now that is gone. I love coming across solid videos like this to keep the ideas flowing and learn new approaches, or to reinforce some of the priorities in a program. This material is much better than the sales pitches you see on IG, where every week a new exercise completely snatched someone's waist, or rippled their back, while they use lighting and clothing tricks to convince everyone of their bullshit. Great job explaining the detail here and nice to come across a true pro's instruction.
Awesome tips. One of the best things i've incorporated was zercher good mornings to help with my bracing & core strength since that was always a weight point
I totally agree that people sandbag RDLs. So much so that as a beginner i seriously questioned if i was doing it wrong because I was busy RDLing 2 plates when the bigger guys next to me are doing 135-185.
Great video once again , the shoulder training video u put out is gold my strict OHP is steadily getting better from all the types of over pressing and front raises You had suggested !
Been hitting hammies real hard recently to try to benefit my deadlift. I think I may have fallen into the habit of using rdls as too much of a mind muscle exercise and worrying about keeping 'textbook' form. I've pulled 585 and I don't think I've ever done a set of rdls at over 225.... thanks for the knowledge.
I can't speak highly enough of this video. I peaked with my max DL years ago and spent ages trying to force my way past to no avail. I stopped deadliftong and worked an accessory exercises and it helped so much. Hyer ys and hammy curls
The line should probably be drawn for barbells rows in that they are probably have a more synergistic carryover to deadlifting because of the need for a strong posterior chain to hold your body stable, while also providing an upper back stimulus, but if you want to just grow your upper back, cable and machine variations are just as valid and have their place. It’s really a spectrum of specificity at the end of the day I would say. That being said, I could try to do more Dumbell Rows or even Seal Rows!
The best movements for me for pushing my conventional up are: -RDL -Weighted decline situps (could sub in any heavy ab work but I like these) -Hip thrust machine (I started doing them mainly just out of curiosity but they really have made it easier to push my hips through at the top). -Safety bar squats
Really enjoyed this video, excellent reminder of how important and conducive to growth (in terms of deadlift performance) the RDL and rows are, i will keep these lessons in mind as i return to a consistent training schedule. Thank you for continually inspiring and providing us with content!
There are also just very few things more sickeningly badass than heavy bent rows. I’ve been hitting some conventional deadlift prs near the mid 500s, all pretty smooth and fast. But what really got people’s attention was my 315 x 4 pendlay row pr, minimal body english, beltless. Always funny when people wonder how I don’t have back pain, when they’re watching me do the exercises that are responsible
@@eskim0brand Bro what!!!??? How you get so strong at rows? Heaviest I've gone was 135lb for 3x10 last week, but my deadlift max is probably around 345(testing next week).
@sejo5057 Great but not freak genetics for strong lats and a shitload of work. Best thing I'd recommend is to get your lats strong to move the weight and your core and lower back to support it in a static hold. Pullups by volume, then Weighted Pullups, Inverted Rows, solid Benchpress to keep things even in the same plane of movement. I spend a decent amount of time firing up, and maintaining mobility for my rotator cuffs and wrists. I'm 170lbs for some context
Thanks for the advice ! Revers hypers really helping me with my low back strength! Hopefully I can see more of ur vids with other things I need help on
@@apeleverages And unlike regular deficit deadlifts the lift becomes way harder for every inch. I'm touching resting the bar on top of my shoes, maybe I can get 1 more inch.
@@apeleverages 3-4 second eccentrics, really pulling the hips back at the bottom. I've had many hamstring pulls and the soreness I get deep inside my right hamstring feels like it's piercing deep in the scar tissue regions. I've only done 2 sets a workout and even that is tough.
@@ProphetFear yeah managing the fatigue with those can be a little tougher. I think the volume really has to be get out if you’re increasing the weight but the reward is definitely worth it once you find out a recoverable strategy
I'm big on doing upper back focused rows for a block or two and then doing lat focused rows for a block or two. One day in the 8-10 rep range and the other day in the 12-15 with a deficit or a pause at peak contraction - being almost parallel to the floor is key here.
To make good mornings even better, place safety pins at the rack at the height that would be at the bottom of the movement. When descending, try to lower the bar and rest it there for a 1 second, while maintaining core/spine tensions. Then, explode using your glutes and driving upper back into the bar behind you, toes jammed into the ground.
Might try some good mornings after squats tomorrow (main squat / quad day & secondary deadlift / hamstring day except no deadlifting lol) I’ve never tried good mornings honestly (except from the fact that my squats for years had a good morning out of the hole) If good mornings give me a strong hamstring pump then that would cover some deadlift muscle work without additional fatigue having to pull off floor since I’m doing deadlifts later in week. Also doing some deep ass BB rows too, should be a nasty combo
Looking to find fitness again at 50. Cycling aka bike riding was my thing. So here I am back In the garage working on deadlifts and spinning. The mountain is taller than a remember but I think I can make it.
I agree with the rows being apart of a good deadlift. I row around 200lbs for 10 reps give or take a rep and how I feel that day. Trying to get to that 1000lb deadlift club 😊
glad to know i’m doing pretty much all this already, god i wish my gym had a reverse hyper tho i might just have to pull the trigger and get one for the home gym
I don't think it's the magic pill Lou sold it as, but if you have specific trouble getting your erectors/low back to catch up I think it's great. I was skeptical for a lot of years. I recommned getting the Titan economy one; I think I caught it on sale and got it $350 shipped, though that was a few years ago. Its plenty sturdy.
It made me pretty happy when you said a 600lbs deadlifter should be RDLing in the 400s. I recently did a 418lb 3x6 on RDLs nice and deep and haven't hit a max since i was at 350 for 3x8 on RDLs (which granted me a 517 dead at the time). Hoping this increase translates to something even remotely close to 600. Haha!!
I'm interested in the deadlift to bulletproof my back. I've had too many back spasms and I'm tired of it. So I started training the lift. So far I'm at 255x8 for the Romanian deadlift up from 125x6 and I feel WAY better in my back!
Rows are fucking godly. Big heavy ass barbell rows. strict on the warm up sets, little bit of momentum on the heavy sets. That's how U get strong. Let yo nuts hang out
I have a mental block for deadlifts at the moment. Just hit 585 and pulled a hamstring, and hurt my low back running a marathon. The injury primarily came from a squat mis-spot. One of the guys “helped” me rack the weights after I completed the lift and it tweaked my low back.
Any tips on overuse issues in the bicep at the shoulder from heavy power rowing such as Kroc Rows? My biceps have been killing me during presses and bicep isolation and especially during the power rows? Do them more strict for a while? Cut out a little isolation for a while?
Do isometric single arm hammer curl and bicep curls, at mid range position, 3-5 sets of 45 secs every day, to a fairly hard effort, as long as you feel minimal pain. if the upper tendon hurts, trying putting the elbow against the torso, like a preacher
Have you considered just doing a deload or doing more light work assuming you're fucking up some tendon or ligament? Nothing should be fucked up like that
Grate video. Funny enough i've been doing these exact movements in my training, to work my spinal erectors, lower back ect. and i improved deadlift max by 20 kilos in 2 weeks without doing any deadlifting meanwhile.
This is awesome dude. Just started learning deadlift liftin light as hell (so I don’t get jacked up lol) going to start incorporating these into my program.
So should I stop deadlifting completely for a while and do these accessories instead, because deadlift takes a huge toll on my recovery and I notice I'm hitting a plateau in this movement? I will still develop my deadlift doing those right, especially rdls and Barbell rows? Btw I'm surprised you didn't mention pull-ups or lat pull downs in this category bur overall very valuable info, thanks.
You don’t have to deadlift to build the muscles involved in the deadlift, old school Westside lifters rarely pulled from the floor and there were quite a few 7-800lb pullers. I would say that is it a terrible idea to skip deadlifts completely. You do need to do them to actually be efficient at the movement. Either that is a submax top single and some back offs or a set of 5, it really doesn’t matter and it’s up to you but it’s worth keeping some pulls from the floor in there. Also saying things like I can’t recover from x’y’z is pretty deterministic. Toughen up and smarten up.
Not on barbell rows; the weight is light so it's a great opportunity to get reps in where you are bracing without a belt. For RDLs, do 90% of them beltless. Save it for when you start really pushing them; heavy sets of 5 reps or less.
Always great content Bromley. Been taking a break from powerlifting to do muay thai and bodybuilding, but when you were training me you introduced me to a lot of annoying ass movements that definitely pay off big time if you can drag yourself to put in the work.
Barbell finger curls has been really big for my deadlift. My grip is easily the weakest part of the deadlift, so a movement that strengthens my whole grip & hypertrophies my forearms more than a rack pull
I program myself for 4 different lifts - deadlift, bench, squat, and clean and press with at least a day in between. Can I safely program a row variation on all 4 days?
Would doing Straight-legged RDLs be helpful for deadlifts as well? Perhaps even as a substitute to RDLs if one wanted to really isolate and work on the hamstrings and glutes? Would these be helpful in increasing DLs? Thanks!
Nice video Bromley! Just wanted to say thank you for all the amazing content you put out. I've made pretty good gains across the board using volume phases that I drew together from a few of your past videos. I am working on getting my lagging lower body up to snuff. What would you suggest as a replacement for reverse hypers and back extensions towards the end of the video? I'm training in a home gym at the moment with decent equipment but missing those. Also any ideas for quad development for someone who has a bone spur blocking their ankle? Do I just do all my squats with a plate under my foot? Lol. Thank you for the amazing content as always!
Back extension machines fuck up my knees. I can't feel anything in my back before my knees feel hyperextended. I have done every foot position, pad height, and stance. Even bending my knees, but it just turns into a calf/tib ant hold.
Can I do RDLs with DBs instead of the barbell? I usually do db rdls after my deadlifts usually 45/50lbs dbs for 4x12 then add a 5th rep until failure .
Hey Alex, just found your channel and I’m enjoying the content and training tips. Will give the banded back extensions a shot tomorrow. Do you have any guidelines on how much someone should Be able to good morning with around a 500 pound deadlift? I have a pretty long torso and I’ve always found the GM to be really uncomfortable. I love doing RDLs though! Been repping 315 on those, need to grind that a bit higher.
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@alexander bromley i been stuck doing 245 workingset of 3x5 for the whole year no straps. What do you think my 3rm is? Also what can I do better… use straps?
Sure do! 5 years into what I will call "my gym membership' up to now since it turns out I don't know shit. I'm a guy that got ahead of myself through excitement. But, I love it so I'm starting from scratch with a few movements is actually gonna be fun.
Last year I pulled ~450 lbs and then took deadlifts out of my rotation. Did 3x8 good mornings, RDLs, and different types of rows for a few months, and first time back deadlifting pulled 500. New gym has a reverse hyper and GHR which I've never used before, I would think a similar result is possible.
Same thing happened to me for my first time from 400lb to 450lb
I’d be too stressed to completely take out the deadlifts for a few months. Good work though
Imagine how much more it would have gone up in that time if you kept at least 1 deadlift day in still while hammering those other accessories. Probably would have been 525+ all things considered
Don't let perfect be the enemy of good. A lot of people intuit that if you maintain some type of specific work in the midst of some off-season cycle that it's better, like keeping in some singles in volume phases. That pattern of though is how people get to concurrent training where you just do everything all at once.
Could very well be that the recovery from not deadlifting allowed growth that wouldn't have occurred otherwise. When you see a 50lb jump in a few months, don't try to figure out how you could have made it 75.
@@AlexanderBromley I’m not saying I disagree with you. However someone who is sub 500 on deadlift in most cases could become somewhat detrained in the movement with a long term hiatus from preforming it. Keeping one deadlift day doesn’t mean you have to be performing heavy singles. It could be something as simple as 60% for speed reps to work on technique and speed while also keeping fatigue low. Theres obviously many ways to skin a cat which is as true for training. The point of my comment wasn’t to take away from gaining 50 pounds on deadlifting because that is an amazing achievement.
LATE FOR CLASS, LOOKS LIKE IM ABOUT TO BE 15 MINUTES LATER 😎😎💪🏻💪🏻
You are in the class listening to this.
@@thestrongmanhistorian n-n-nnoooo😳
Take your wins, where you will
Go to ur class bro, the vid will still be here when u finish class lol
People hate doing rows? The fuck
I love barbell rows, rowing 365 for reps feels incredible, working on 405
Nothing like gripping and ripping, Krofk rows too hell yeah brother
Need a video like this for squats too.
Agreed!!
Yes!
Yes
Yes!
Would be a short video. "Squat More", then roll credits
RDLs have excellent carry over to locking out both sumo and conventional deadlifts. I'm at 650 on deads and I use 315 for sets of 10 on RDL. I love following RDLs with lying hamstring curls to build hamstring size and strength.
Me too, I'm currently doing 3 x 5 for RDL and 1 x 20 to get some nice pump
How slow are doing your RDLs? I ask because I hit 355 for a top set of 12 and I really don't think I could pull 600, maybe a bit over 520ish though. But I feel like I can get almost as much from the movement if I drop 100lbs off of it and do much slower and even paused reps
@@stephen8996 I do a 3 second eccentric, concentric is faster but not all out explosive. I pause at the top and squeeze the glutes hard for a second. Lots of TUT.
@@DNO_Fitness fair enough that's almost exactly what I do unless I'm going for an amrap and just keep the hinges clean but without as much emphasis on lowering and pausing
@@stephen8996 I should mention I rarely do RDLs fresh. I add them after squats/deads. That's partly why the weight is lower.
Glad to see rows mentioned here. I remember when I used to wrestle the strongest guys I trained with all had one thing in common; a huge upper back. I think pendlay rows helped my deadlift a lot but I also think rows offer some of the best functional brute strength for athletes.
Picked up the paperback versions of Base and Peak Strength this week -- just wanted to say thanks for writing them. It's nice to see someone demystify programming in a way that's really easy to understand and not full of a bunch of gimmicks or trying to push one specific training methodology.
I'm so glad I was told about all these movements when I started lifting at 16yrs, especially RDL's, GM's, BOR and Hyperextenions. Upper back in general I think is overlooked too.
Even though I missed years of lifting, (still did pull ups/chin ups & dips) these accessory movements do build a great base, so when I did get back on that horse I was a lot stronger then I thought I was gonna be lol.
Even though I'm by no means a world class lifter, I love the gym! It's such a great way to handle depression 😃
I use weighted back extension for my track athletes and seen great improvement especially coming out of the blocks
I automatically found RDLs to be more maintainable in a program(fatigue) so I switched to RDLs and actively progressed them. My grip and deadlift max went up pretty fast.
I've only tried RDLs once and did a pathetic weight. I'll start adding these back in with bigger weight.
My main assistance has always been stiff leg DLs; GMs were always a squat assistance for me.
1 out of every 3 max effort squat days should be a good morning variant, minimum
Dude, your channel and Wennings are the two most understated in all of fitness and ALL of UA-cam! Great video brother
I appreciate that!
Pete Rubish and Ben Pollack too! Bromley's channel is one of my favourite!
@@paavoilves5416 Pollack is great - he lives in my area too. Pete’s alright
Training vs testing is a great point
Hypers/back extensions are one of my go-to deadlift accessories; I genuinely attribute my smooth lockout to that movement. You got me with the barbell rows, though... I used to hate them, but have been trying to incorporate them lately. Literally did any other type of row just to avoid having to be in that bent over position and holding it for a prolonged time. But I'm getting accustomed to them... hopefully, they'll do something positive for me.
man you have no idea how excited I get when you post this informational gold!
Great presentation. For my training (41 ys old), I am a weightlifting hobbiest/enthusiast. It has always been my favorite form of exercise. That said, I have also considered the DL as king of all exercises, since I was in my early 20s. It is the most functional for everyday life movements and can prevent injury when you're lifting a box, or furniture, or your girlfriend. Additionally, it's a total shred for the posterior chain.
Thanks to John Meadows' videos and legitimate folks like this video, I have rearranged my back/pull days to work from the upper back to the hams in one session, doing two sessions in a given week (noting recovery, of course). In my older years of lifting, I found that heavy back should be my third or fourth exercise, with the first two or three being "supported" or iso movements for the upper back, lats and hams (I also warm up for 5-10 minutes on a cardio machine that hits these, plus glutes). Heavy movements are then either a DL, RDL, Pendlay, or BB/DB row, finishing the workout with a couple "easier" iso movements for the glutes/hams, like KB swings, bridges, and then hypers or now reverse hypers.
I find this gives me enough warm-up to get to those heavy lifts, with enough energy to sustain the rest of the day. Next Pull day, I will do whatever movements I didn't get to do the session before. Example: DL one day, RDLs, the next, sometimes even two smaller sets of two heavy movements. But, I think it is important not to kill your back with a ton of unsupported rows and heavy pulls. This method of pyramiding up and down has worked well for the last year. I lost 50 lbs, several inches around my neck and waist, and became really improved strength and stamina, even in everyday life. I gained a lof "covid era weight" and now that is gone.
I love coming across solid videos like this to keep the ideas flowing and learn new approaches, or to reinforce some of the priorities in a program. This material is much better than the sales pitches you see on IG, where every week a new exercise completely snatched someone's waist, or rippled their back, while they use lighting and clothing tricks to convince everyone of their bullshit. Great job explaining the detail here and nice to come across a true pro's instruction.
Awesome tips. One of the best things i've incorporated was zercher good mornings to help with my bracing & core strength since that was always a weight point
I totally agree that people sandbag RDLs. So much so that as a beginner i seriously questioned if i was doing it wrong because I was busy RDLing 2 plates when the bigger guys next to me are doing 135-185.
Great video once again , the shoulder training video u put out is gold my strict OHP is steadily getting better from all the types of over pressing and front raises You had suggested !
Great to hear!
Need a video like this for bench! My bench is terrible!!!
Flies, overhead press, and then pin press followed by skullcrushers, kachow accessories
Also snatch grip deads. Same benefits of a deficit deadlift but with emphasis on the upper back muscles.
I love RDLs. I also like the variant where you just go from ankle to knee , it fries your hamstrings and I think helps with off the floor strength.
Been hitting hammies real hard recently to try to benefit my deadlift. I think I may have fallen into the habit of using rdls as too much of a mind muscle exercise and worrying about keeping 'textbook' form. I've pulled 585 and I don't think I've ever done a set of rdls at over 225.... thanks for the knowledge.
I can't speak highly enough of this video. I peaked with my max DL years ago and spent ages trying to force my way past to no avail. I stopped deadliftong and worked an accessory exercises and it helped so much. Hyer ys and hammy curls
The line should probably be drawn for barbells rows in that they are probably have a more synergistic carryover to deadlifting because of the need for a strong posterior chain to hold your body stable, while also providing an upper back stimulus, but if you want to just grow your upper back, cable and machine variations are just as valid and have their place. It’s really a spectrum of specificity at the end of the day I would say. That being said, I could try to do more Dumbell Rows or even Seal Rows!
Great video, going to implement some of this in my training. Hanging around a 555-560lb deadlift, and want to drive it up over 6 eventually.
Is your Breathing and Bracing book still available somewhere?
The best movements for me for pushing my conventional up are:
-RDL
-Weighted decline situps (could sub in any heavy ab work but I like these)
-Hip thrust machine (I started doing them mainly just out of curiosity but they really have made it easier to push my hips through at the top).
-Safety bar squats
45 Degree back raises for the win!
Really enjoyed this video, excellent reminder of how important and conducive to growth (in terms of deadlift performance) the RDL and rows are, i will keep these lessons in mind as i return to a consistent training schedule.
Thank you for continually inspiring and providing us with content!
There are also just very few things more sickeningly badass than heavy bent rows. I’ve been hitting some conventional deadlift prs near the mid 500s, all pretty smooth and fast. But what really got people’s attention was my 315 x 4 pendlay row pr, minimal body english, beltless. Always funny when people wonder how I don’t have back pain, when they’re watching me do the exercises that are responsible
humble brag
I'm honestly a Row specialist at this point, one year plus plateau on Deadlift at 300lbs and I can hit 255lbs on Rows for reps 💀
@@eskim0brand Bro what!!!??? How you get so strong at rows? Heaviest I've gone was 135lb for 3x10 last week, but my deadlift max is probably around 345(testing next week).
@sejo5057 Great but not freak genetics for strong lats and a shitload of work. Best thing I'd recommend is to get your lats strong to move the weight and your core and lower back to support it in a static hold. Pullups by volume, then Weighted Pullups, Inverted Rows, solid Benchpress to keep things even in the same plane of movement. I spend a decent amount of time firing up, and maintaining mobility for my rotator cuffs and wrists. I'm 170lbs for some context
Thank you so much. Amazing content as always thank you Alexander ..
Front squats are extremely underrated for developing strength off the floor as well as preventing injury to the back.
Excellent!!
I love RDLs & GMs I do GMs on Squat Day & RDLs on Deadlift Day.
Thanks for the advice ! Revers hypers really helping me with my low back strength! Hopefully I can see more of ur vids with other things I need help on
This is great information! Thanks!
Deficit stiff leg deadlifts and good mornings are all I do really. All else is secondary and tertiary.
Dude deficit stiff legs are the shit. That hamstring stretch is outta this world
@@apeleverages And unlike regular deficit deadlifts the lift becomes way harder for every inch. I'm touching resting the bar on top of my shoes, maybe I can get 1 more inch.
@@ProphetFear I do them the same way bro bar all the way to the feet. Gets really difficult to build that power off the floor
@@apeleverages 3-4 second eccentrics, really pulling the hips back at the bottom. I've had many hamstring pulls and the soreness I get deep inside my right hamstring feels like it's piercing deep in the scar tissue regions. I've only done 2 sets a workout and even that is tough.
@@ProphetFear yeah managing the fatigue with those can be a little tougher. I think the volume really has to be get out if you’re increasing the weight but the reward is definitely worth it once you find out a recoverable strategy
Could you do a video like this for the overhead press?
great content, thanks
Ngl I love this dude …thx Brom again for all your info
I'm big on doing upper back focused rows for a block or two and then doing lat focused rows for a block or two. One day in the 8-10 rep range and the other day in the 12-15 with a deficit or a pause at peak contraction - being almost parallel to the floor is key here.
To make good mornings even better, place safety pins at the rack at the height that would be at the bottom of the movement. When descending, try to lower the bar and rest it there for a 1 second, while maintaining core/spine tensions. Then, explode using your glutes and driving upper back into the bar behind you, toes jammed into the ground.
I’ll always co-sign a good RDL/SLDL. I recently started messing with the SSB Good Mornings. Keen to get 315 for 10 on those very soon
Of course you're here lol
@@lorenzogiani7190 Bromley is an invaluable resource. I would be a fool not to
Might try some good mornings after squats tomorrow (main squat / quad day & secondary deadlift / hamstring day except no deadlifting lol)
I’ve never tried good mornings honestly (except from the fact that my squats for years had a good morning out of the hole)
If good mornings give me a strong hamstring pump then that would cover some deadlift muscle work without additional fatigue having to pull off floor since I’m doing deadlifts later in week. Also doing some deep ass BB rows too, should be a nasty combo
SSB good mornings are gnarly. Feels like your whole body is getting top rolled lol. At 315 for 10, you're gonna have bread-bowls for erectors.
Really amped me up .. great motivation as always to add 🔥 to my workout ..
Looking to find fitness again at 50. Cycling aka bike riding was my thing. So here I am back In the garage working on deadlifts and spinning. The mountain is taller than a remember but I think I can make it.
I’m on it, Bromley. I’m awarding myself 3x 3-rep pulls of 500 for my 65th birthday.
I agree with the rows being apart of a good deadlift. I row around 200lbs for 10 reps give or take a rep and how I feel that day.
Trying to get to that 1000lb deadlift club 😊
glad to know i’m doing pretty much all this already, god i wish my gym had a reverse hyper tho i might just have to pull the trigger and get one for the home gym
I don't think it's the magic pill Lou sold it as, but if you have specific trouble getting your erectors/low back to catch up I think it's great. I was skeptical for a lot of years. I recommned getting the Titan economy one; I think I caught it on sale and got it $350 shipped, though that was a few years ago. Its plenty sturdy.
For the second section: what do you recommend for isolation movements if you have a home gym?
Thank you a lot.
It made me pretty happy when you said a 600lbs deadlifter should be RDLing in the 400s. I recently did a 418lb 3x6 on RDLs nice and deep and haven't hit a max since i was at 350 for 3x8 on RDLs (which granted me a 517 dead at the time). Hoping this increase translates to something even remotely close to 600. Haha!!
I'm interested in the deadlift to bulletproof my back. I've had too many back spasms and I'm tired of it. So I started training the lift. So far I'm at 255x8 for the Romanian deadlift up from 125x6 and I feel WAY better in my back!
Anyone tried rotating variations from workout to workout? Like doing RDLs day one, good mornings day 2, conventional day 3, hip thrusts day 4 etc?
Great video! Very true.
Rows are fucking godly. Big heavy ass barbell rows. strict on the warm up sets, little bit of momentum on the heavy sets. That's how U get strong. Let yo nuts hang out
Really? Momentum/sway is okay on heavier sets?
@@purpleye2608 Ed coan promotes the use of momentum. good enough for me
Great video and advice.
what brand of hyperextension machine is he using at 9:35 anyone know ?
Really cool hat there Bromley hanging on the rack and really good video as usual!
Great video!!!
For back extensions, dumbbells and barbells work very well, can take to to super low reps as well, super good movement.
I have a mental block for deadlifts at the moment. Just hit 585 and pulled a hamstring, and hurt my low back running a marathon. The injury primarily came from a squat mis-spot. One of the guys “helped” me rack the weights after I completed the lift and it tweaked my low back.
Push/Pull comp coming up. Will be implementing these tips.
Keep the vids up.
Love the ones like this
I needed to see this.
Rubish rows are excellent also , back extensions holding a barbell out in front
Great recommendations...I definitely have to do more RDLs.
Any thoughts on weighted pull-ups?
Back extensions are really great.
Any tips on overuse issues in the bicep at the shoulder from heavy power rowing such as Kroc Rows? My biceps have been killing me during presses and bicep isolation and especially during the power rows? Do them more strict for a while? Cut out a little isolation for a while?
Do isometric single arm hammer curl and bicep curls, at mid range position, 3-5 sets of 45 secs every day, to a fairly hard effort, as long as you feel minimal pain. if the upper tendon hurts, trying putting the elbow against the torso, like a preacher
Have you considered just doing a deload or doing more light work assuming you're fucking up some tendon or ligament? Nothing should be fucked up like that
Grate video. Funny enough i've been doing these exact movements in my training, to work my spinal erectors, lower back ect. and i improved deadlift max by 20 kilos in 2 weeks without doing any deadlifting meanwhile.
Would you do all these accessary movements in one training day or in a couple? Because you listed more than 3 exercises?
Needed this!!
Thanks
This is awesome dude. Just started learning deadlift liftin light as hell (so I don’t get jacked up lol) going to start incorporating these into my program.
Awesome video mate cheers from🦘🦘🦘
So should I stop deadlifting completely for a while and do these accessories instead, because deadlift takes a huge toll on my recovery and I notice I'm hitting a plateau in this movement?
I will still develop my deadlift doing those right, especially rdls and Barbell rows?
Btw I'm surprised you didn't mention pull-ups or lat pull downs in this category bur overall very valuable info, thanks.
You don’t have to deadlift to build the muscles involved in the deadlift, old school Westside lifters rarely pulled from the floor and there were quite a few 7-800lb pullers.
I would say that is it a terrible idea to skip deadlifts completely. You do need to do them to actually be efficient at the movement. Either that is a submax top single and some back offs or a set of 5, it really doesn’t matter and it’s up to you but it’s worth keeping some pulls from the floor in there. Also saying things like I can’t recover from x’y’z is pretty deterministic. Toughen up and smarten up.
Doing a set of 12 rep rdl when do you breathe and brace again or do you hold your breathe the whole time
I do nordics instead of hamstring curls, garage work around 🤙
Thats better anyways
Would you recommand using belt for RDLs and barbell rows?
Not on barbell rows; the weight is light so it's a great opportunity to get reps in where you are bracing without a belt. For RDLs, do 90% of them beltless. Save it for when you start really pushing them; heavy sets of 5 reps or less.
Would you add pendlay rows to help a deadlift? Would imagine it would help with the power from the floor
What is your breathing/bracing like for larger bent over row sets
Always great content Bromley. Been taking a break from powerlifting to do muay thai and bodybuilding, but when you were training me you introduced me to a lot of annoying ass movements that definitely pay off big time if you can drag yourself to put in the work.
Barbell finger curls has been really big for my deadlift. My grip is easily the weakest part of the deadlift, so a movement that strengthens my whole grip & hypertrophies my forearms more than a rack pull
Just found your channel, BadAss!!!!
Would you do your rdls on the same day as your deadlifts ?
Amazing video
I program myself for 4 different lifts - deadlift, bench, squat, and clean and press with at least a day in between. Can I safely program a row variation on all 4 days?
Awesome video, lots of good ideas here. Would love to see the same but for squats!
Couldnt agree more
What is your opinion on doing DL with totaly straight legs? Given one is flexible enough
Would doing Straight-legged RDLs be helpful for deadlifts as well? Perhaps even as a substitute to RDLs if one wanted to really isolate and work on the hamstrings and glutes? Would these be helpful in increasing DLs? Thanks!
This is what Coach Blaha does. It would be awesome if Alexander and Coach made a collaboration video together!
Nice video Bromley! Just wanted to say thank you for all the amazing content you put out. I've made pretty good gains across the board using volume phases that I drew together from a few of your past videos.
I am working on getting my lagging lower body up to snuff. What would you suggest as a replacement for reverse hypers and back extensions towards the end of the video? I'm training in a home gym at the moment with decent equipment but missing those.
Also any ideas for quad development for someone who has a bone spur blocking their ankle? Do I just do all my squats with a plate under my foot? Lol. Thank you for the amazing content as always!
Definitely gonna try crock rows instead of my cable rows i do on my back day. Great video.
Get ready for sore obliques.
Another class video! My hams really blow up doing goodmornings!
What are croc rows?
Back extension machines fuck up my knees. I can't feel anything in my back before my knees feel hyperextended. I have done every foot position, pad height, and stance. Even bending my knees, but it just turns into a calf/tib ant hold.
Can I do RDLs with DBs instead of the barbell? I usually do db rdls after my deadlifts usually 45/50lbs dbs for 4x12 then add a 5th rep until failure .
Would you say RDLs can be swapped for good mornings and vis versa,what about front squats as accessory for deadlift.
Hey Alex, just found your channel and I’m enjoying the content and training tips. Will give the banded back extensions a shot tomorrow. Do you have any guidelines on how much someone should
Be able to good morning with around a 500 pound deadlift? I have a pretty long torso and I’ve always found the GM to be really uncomfortable. I love doing RDLs though! Been repping 315 on those, need to grind that a bit higher.