CLARIFICATION: For the Timing on the Technique giant Sets: Speed is 10x3 and is At the top of every minute for 10 minutes. "Rep" Days will be 5x5 and I keep :60-:90 Seconds rest between giant sets. "Endurance" Days are 4x8 and I will take a :90 second rest period between each other these Giant sets, I hope that clarifies that!
What are you using for the assistance set-up? I know you're looking for more of a challenging finisher, but your chart has REPS/HEAVY/ENDURANCE/LIGHT for the assistance, so what would the goal be here? I hope that question makes sense, Thanks!
Hey Brian, thank you for the clarification. One question, is the technique giant set an alternate muscle group to main mover to core to heart rate exercise or just the antagonistic and main mover for 5x5 and 4x8 sets? I wasn't completely sure since 10x3 just included the first 2. Thank you for the help.
Just the fact that you are GIVING to the community and expecting NOTHING in return deserves massive props. It's great to have people like you in an often very self- and sales centered community. You're awesome!
Another free program..... Video hasn't even started yet but I know Im gonna need a pen and paper because I'm gonna get fed with a fire hose for about 20 minutes but have all the tools I need.
ANOTHER free program? This is why I recommend your channel to pretty much everyone I can without hesitation! Thanks for all your hard work, Brian! You're a real champ!
Dude, you are the man. I recently re-watched your bench tutorial series to remind myself of some basics I'd been getting sloppy on. It really helped me to reinforce my ques and I ended up getting a PR the next day. Thanks for everything.
I’m so pumped to give this a try. I’m in btwn programs now and this will be a huge step up. Just found your channel yesterday and have binge watched a ton of your stuff. Thanks for putting this out!
When Brian stands in front a white board, you know some serious knowledge bout to be dropped. Your favorite UA-camr selling cookie cutter programs and Mastermind training could never reach this level.
Came back a year later to say *THANK YOU* for this program. I used it to get back into shape after spending 4 months abroad without a good gym/nutrition and losing 25 lbs, and it worked wonders. As far as a generalist lifting program goes, I think this is one of the best out there. Now I'm running it again and the conditioning still nearly makes me barf.
Honestly man, all your videos are a full 10/10 and I look hella forward to each one. I'ma be using this program once the summer cut starts in a few weeks 💪
The charts you put up for this program are looking professional. Also looking at the sets, reps and percentages it looks like a really well thought out program. Thanks for the knowledge Brian!
Thanks for the free program Brian. I have been running the more basic linear program since you put it out and still crushing my PRs at the end of each cycle. I'll give this one a shot just to get a break from the high intensity of the last weeks in the linear progression program. Thanks again for the valuable information you put out there for free!
I just finished a pure strength program and thinking of starting a new program. I just got home and about to go to the gym and Brian posted a program. Might have to start this.
Love the videos!!! I have changed my entire way of lifting because of your videos. I’ve put on mass and strength. A LOT MORE FUNCTIONAL STRENGTH!!! ITS CRAZY!!!!!!! I just wanted to say thank you for what you do!!!
that thing you said about doing conditioning before the lifts is very foreign to me. i was always taught, maybe wrongly, to shoot my wad on my heaviest sets, so to speak. and that those heavy high intensity sets were the most important thing for getting stronger. being a little older i see the science of strength training being refined all the time. thanks for all these videos they are all very informative!
I've done your Linear program and am about to finish the 7th week of the Powerbuilder program. I've set PRs on all my lifts, put on some decent size, and have improved my bodyweight movements all at the same time. Thanks for putting all these out man.
Dang that was good. Burpee pull-ups made me smile. I didn't get 20 jumping jacks at on any of the EMOMs at the end, but I got more than my usual none. Thank you!
I'm on my 8th cycle of the Power Building Program (I've done it 8 times), and I've seen consistent improvements in the roughly 2 years I've been on it. Looking forward switching it up and trying this Mass Program out in a few weeks.
This is a very generous post. The program is very thorough but also easy to understand. I really like the fact that you didn't program specific lifts. The brain can often turn off once a client is told exactly what to do. This video is more about *how to* train rather than *what to* do. Very valuable -- thanks!
Looks like a really solid program! I'm working 531 right now until my next powerlifting meet in May. After that I might have to jump on this program. Thanks for bringing awesome content!
love the fact your looking out for us broke folks much love man been following the linear program for 2 mouths and love it up 13 lbs exited to see the results from this program!!!
To anyone who is a fan of the channel and hasn't bought a NeverSate t-shirt yet... Go get one! Just got mine. The price for customs duty was almost more than the shirt itself, but totally worth it. Quality is really nice! And I'm sure it makes your lifts go up as well!
I was just thinking yesterday of when Brian would make another program video and here we are. Can't wait to try it man. For the technique part could you add band and chains?
I've watched all your programming videos and I understand it enough that I decided to just pay you to write it for me :) I'm on the last day of week 3 and I love it!
This program is legit! Is the second program i tried but definetely saw more of a difference in my physic. Especially my back looks like a v taper now. thanks Brrian for all the info. Your the best 👍
What a crazy great program! I wish I were young enough and injury-free enough to do it. I'm 61 and still hit the gym. When I came up, there was no information readily available about programming, and programming had to do with computers, not workouts. I did a lot of stupid stuff and got injured because of it and I still suffer with those injuries 40 years later. At least now I know how to work around them and am smarter about managing them.
I'm 61 too, with chronic injuries. For shoulders I'm adapting overhead work to neutral and underhand grips, and doing front squats instead of lowbar. I started a bit below Brian's recommended percentages, and reduced the progression rate a little. I've added a little time in the between-set recovery intervals. I also do 3 and a half times per week (M W F Su Tu Th Sa) instead of 4, and increased my sleep. Just a few thoughts. Brian and Jeff Cavaliere and Allan Thrall are brilliant and kind, but haven't yet been in their 60s. What work-arounds work for you? I could use a few more!
Can’t thank you enough for putting out this kind of amazing information for free. Only thing I don’t quite understand are the varying intensity levels for the assistance work. For example the table says “Reps” for the assistance work on the wave 1 week 1 squat day which would mean 5x5 at 70% I guess? Though the example you gave was this sort of pyramid set at 55%. Could you roughly elaborate on how to determine intensity and rep range for the assistance work?
Ran Darkhorse twice, once as written and once modified. As written I saw great progress until week 7 when I was burnt out and stalled. Modified saw consistent gains. Will give this a go in the fall after my next comp!
@@fredc1932 mostly reduced volume by cutting out giant sets once I got close to my top set and no giant sets for the 3 back down sets. I also cut back on assistance work quite a bit and stopped doing AMRAP on one of the backdown sets. I'm considering running it as written again but including a deload after every 4 weeks. I know Brian's style is to push hard each workout and get to a point where it's mentally challenging but you just can't do that for 12 weeks and continue to make progress, it'll catch up to you. Worth trying as written though just for the experience so you can learn what too much feels like and what to try differently. Who knows, you may be one of the individuals that doesn't stall out halfway through like I did.
Purchased a personalized version of this program from Brian and its great. Everything and I mean everything is written out for you! He will write it around what you have access to at your gym and give you options. IMO, this is the toughest program I have ever done. Maybe even the hardest program he has ever put out on UA-cam. Regardless, what doesn't kill you makes you a beast! If you've ever considered buying a program from him, just do it! Money well spent 💪
If u bought can i ask u to just explain what he meant on the Assistance finisher raw ? he Only showed an example of (reps 5x5) but what i suppose to do on (Endurance / light / Heavy) assistance ?
Blown away by the quality of this (free!) program, it looks amazing, and fun too. I can tell that a LOT of thought went into the structure/periodization, and also great that there is a focus on technique/conditioning on top of all of the total volume/mass. 1 question, so should the technique giant sets all be on the minute every minute? i.e. making it total 4 minutes on endurance day and 5 minutes on reps day? That seems like a really short amount of time to do all those reps, esp. with the rows/chin-ups/jumps. Or is it meant to be spread across 10 minutes on all days, so with 2 minutes cycles for 5x5, slightly longer for 4x8? Otherwise, looks like I'll just look at some of your assistance finisher videos and I may run this program some time in the future when I feel like I need to change my training style.
I may have missed the answer in other videos, but are percentages for both technique and strength are based on competition lift maxes? Edit: thinking about that for an extra two minutes and you'd want to test out most of the variations. But even with really similar movements like when using pins? Really appreciate all the videos, and so glad to hear those exotic diseases are getting taken care of. Gonna feel so much better as that treatment progresses.
Damn - I just invested $90 in a program yesterday and could of had this for free!!! ARGH - thanks man anyway and to be honest this looks more intersting than the RP program sigh
Well I know which program I will be running next. The free programs are great, but after purchasing two programs from Brian. I can tell you that you will not be disappointed if you spend the money. The time he puts in and customer service he gives, it will be the best money you ever spent. From 230 to 195 and stronger then I have ever been, the best part is that it's functional strength that I can use outside of the gym. The best money I have spent and will do it again. Thanks Brian for 100% quality in everything you do.
My deload for the dark horse program starts tomorrow hmmm what program should I do next? What to choose...what to choose hmm...I'm 100% doing this, cheers Brian
Thanks again Brian! Definitely one to try soon :) also how would you incorporate Strongman specific exercises like yolk walks, stones, etc? Does that just go into technique work?
Damn it, Brian! I'm 1 1/2 weeks into another hypertrophy program. This is the equivalent of a beautiful woman walking by while you're with your girl. Inner Monologue: "Don't look. Don't look. Don't look." Great stuff, though. Gonna do this one next. Thank you!
Does anyone have explanations for "heavy" and "light" assistance sections of the workout? Strength and technique are straight forward, just a little unsure of how to program heavy assistance. Cheers
Brian, love your attitude and good luck with health I really hope it works out well for you and yours now it looks like you've identified a root cause. Now, I know you say stick to the program, but im probably not going to. I prefer full body each day and only have 3 days a week (partly time and partly because I'm old and need the recovery). Would it be really stupid to do strength "upper" then technique "lower", finisher "upper" (just to get more volume into my 3 day week)?
Well shit, I always thought I'm not dumb but this is making me rethink that. I watched the video twice and I still have no idea what to do.... I think I understand the tables but what that translates into in practice is still hard to imagine. Also I think percentages on assistance exercises is a bit hard to implement as I never established my 1RM on any assistance exercise. Gonna take the weekend to let this sink in because I sense this could be really good if it just clicks for me.
Hey Brian, great as always. I have an injury right now, that prevents me from squatting, I can deadlift though. Would you just maake it 3 days a week and skip the squatfocused day while doing the technique on deadlift day with competition DL?
Thank you kindly Brian, I am just about halfway into an 8 week 4 horseman training cycle and this one has me wanting to switch! ...I think I'll finish out this cycle. When it comes to all the programs you have released, which one comes second to this one when trying to build mass? Thanks again.
I have loved this program. I'm 7 weeks in and excited every day for the next lifting day and for the next week. There is enough variety that I don't get bored. It is very challenging. For cardio, I switched up sleds and carry for emom and tabata on isolation movements like ham curls or pull downs. Strongman cardio would tire me out too much for the next gym day.
So the 10x3 EMOM makes total sense. What rest intervals do recommend for 4x8 and 5x5? Thanks Brian! Glad you figured out your health shit. Hope the treatment goes quickly for you.
Santiago Trestini thanks boss. I was figuring that was the default, but was also wondering if he’d do EMOM for those too since they’re in the same block rotation as 10x3
Brian give the correct answer: Brian Alsruhe 2 dias atrás CLARIFICATION: For the Timing on the Technique giant Sets: Speed is 10x3 and is At the top of every minute for 10 minutes. "Rep" Days will be 5x5 and I keep :60-:90 Seconds rest between giant sets. "Endurance" Days are 4x8 and I will take a :90 second rest period between each other these Giant sets, I hope that clarifies that!
Hey Brian! I've noticed that most of your free programs are pretty formulaic, which isn't necessarily a bad thing if the formula works and it does! What are your thoughts on using full body workouts to increase frequency? i.e. Alan Thrall's recent program has him squatting 3x a week, benching 4 times, deadlifting twice, and pressing twice? Does this affect your ability to do accessory work or conditioning? is the accessory work built in to the increased frequency?
What's the best program for football players? Doing bill starrs 5x5 and also doing your exercises from" how to get more powerful " at the end for 10-15mins
CLARIFICATION: For the Timing on the Technique giant Sets:
Speed is 10x3 and is At the top of every minute for 10 minutes.
"Rep" Days will be 5x5 and I keep :60-:90 Seconds rest between giant sets.
"Endurance" Days are 4x8 and I will take a :90 second rest period between each other these Giant sets, I hope that clarifies that!
Pin this ;)
What are you using for the assistance set-up? I know you're looking for more of a challenging finisher, but your chart has REPS/HEAVY/ENDURANCE/LIGHT for the assistance, so what would the goal be here? I hope that question makes sense, Thanks!
Hey Brian, thank you for the clarification. One question, is the technique giant set an alternate muscle group to main mover to core to heart rate exercise or just the antagonistic and main mover for 5x5 and 4x8 sets? I wasn't completely sure since 10x3 just included the first 2. Thank you for the help.
Do a video with larry wheels bro
Do you suggest some kind of active recovery for the"off" days?
I seriously gotta buy a t-shirt from you to say thanks for all this free content
Fuckin same dude. Brian is so good to us
buy programme money goes to him directly to Brian. T-shirts are from a different company which he might get a small commission.
@@charliefloyd6136 these are true facts. But I appreciate any support at all!
Thank you so much man!
@@charliefloyd6136 Go Fund Me for Brian! Or something, I mean the dude is workin' his ass off and not even taking a paycheck. Crazy dedication!
Just the fact that you are GIVING to the community and expecting NOTHING in return deserves massive props.
It's great to have people like you in an often very self- and sales centered community. You're awesome!
Why you gotta do this Brian? I'm out here tryna stay faithful to my current program and you're tempting me with this saucy minx of a regime
true that:)
Hahaha -- me, too! I'm two weeks in to a program that I really like but this one is next.
same here lmao I'm on the powerbuilder program week 3 right now fuck hahahaha, I might switch to this after another week
@@vegangains3962 stay with the powerbuilder program before doing this. The powerbuilder one is really damn good.
Your programming philosophy has changed how I lift forever man thank you so much for what you do
So true, If I'm not doing giant sets I feel like I'm wasting time.
Giant sets are my friends!
That is so cool, thank you!
Same! I feel like I’m slacking if it’s not Giant sets
Do this tipe of programa give the same benefits that the classic bodybuilding routine?
Another free program..... Video hasn't even started yet but I know Im gonna need a pen and paper because I'm gonna get fed with a fire hose for about 20 minutes but have all the tools I need.
ANOTHER free program? This is why I recommend your channel to pretty much everyone I can without hesitation! Thanks for all your hard work, Brian! You're a real champ!
One day I want to go to Maryland just to train at ur gym and meet u
Dude, you are the man. I recently re-watched your bench tutorial series to remind myself of some basics I'd been getting sloppy on. It really helped me to reinforce my ques and I ended up getting a PR the next day. Thanks for everything.
Your linear progression program took my strength and conditioning to new heights. I am so freaking hyped to try this one out. Thank you so much Brian!
Im 3 weeks into the linear progression program you put out and I’m loving it! Passing it on to the guys at my firehouse. Can’t wait to try this after
I’m so pumped to give this a try. I’m in btwn programs now and this will be a huge step up. Just found your channel yesterday and have binge watched a ton of your stuff. Thanks for putting this out!
When Brian stands in front a white board, you know some serious knowledge bout to be dropped.
Your favorite UA-camr selling cookie cutter programs and Mastermind training could never reach this level.
he is ny favourite youtuber so ur comment doesnt make sense
@@johnwig285 lol what's wrong with u? That guy literally praised Brian
Came back a year later to say *THANK YOU* for this program. I used it to get back into shape after spending 4 months abroad without a good gym/nutrition and losing 25 lbs, and it worked wonders. As far as a generalist lifting program goes, I think this is one of the best out there. Now I'm running it again and the conditioning still nearly makes me barf.
I know it has been a while but do you remember how this worked out for you?
@@cjparkeffaking4551It worked out great. I ended up right back to my old levels of strength and hypertrophy.
Brian- thank you for your wisdom and kindness.
Thank you for watching the videos Alexander!
Honestly man, all your videos are a full 10/10 and I look hella forward to each one. I'ma be using this program once the summer cut starts in a few weeks 💪
The charts you put up for this program are looking professional. Also looking at the sets, reps and percentages it looks like a really well thought out program. Thanks for the knowledge Brian!
This couldn't have come at a better time. Thanks for the quality content Brian!
Thanks for the free program Brian. I have been running the more basic linear program since you put it out and still crushing my PRs at the end of each cycle. I'll give this one a shot just to get a break from the high intensity of the last weeks in the linear progression program. Thanks again for the valuable information you put out there for free!
Absolutely love the laid out templates to follow Brian thank you!! Love what you do
I just finished a pure strength program and thinking of starting a new program. I just got home and about to go to the gym and Brian posted a program. Might have to start this.
Love the videos!!! I have changed my entire way of lifting because of your videos. I’ve put on mass and strength. A LOT MORE FUNCTIONAL STRENGTH!!! ITS CRAZY!!!!!!! I just wanted to say thank you for what you do!!!
Well, guess I'll go to bed a little bit later than planned. Excited to watch it!
Love that you take the time to lay out another free program for us poor people. Appreciate it very much
Finishing up Powerbuilder this week have made some awesome gains on it, going to move onto this program in the new year and cant wait. your a legend!
that thing you said about doing conditioning before the lifts is very foreign to me. i was always taught, maybe wrongly, to shoot my wad on my heaviest sets, so to speak. and that those heavy high intensity sets were the most important thing for getting stronger. being a little older i see the science of strength training being refined all the time. thanks for all these videos they are all very informative!
Another one... ANOTHER ONE!! Incredible, this is the best stuff for gym guys out there on the internet
You’re the man!
Love the shirts btw the fits are perfect
Bought some shirts recently to support everything you do for us. Can't wait to wear them.
I've done your Linear program and am about to finish the 7th week of the Powerbuilder program. I've set PRs on all my lifts, put on some decent size, and have improved my bodyweight movements all at the same time. Thanks for putting all these out man.
Dang that was good. Burpee pull-ups made me smile. I didn't get 20 jumping jacks at on any of the EMOMs at the end, but I got more than my usual none. Thank you!
Thank you Brian you are awesome. Will be doing this once I finish up the 4Horsemen program
I'm on my 8th cycle of the Power Building Program (I've done it 8 times), and I've seen consistent improvements in the roughly 2 years I've been on it. Looking forward switching it up and trying this Mass Program out in a few weeks.
This is a very generous post. The program is very thorough but also easy to understand. I really like the fact that you didn't program specific lifts. The brain can often turn off once a client is told exactly what to do. This video is more about *how to* train rather than *what to* do. Very valuable -- thanks!
Looks like a really solid program! I'm working 531 right now until my next powerlifting meet in May. After that I might have to jump on this program. Thanks for bringing awesome content!
love the fact your looking out for us broke folks much love man been following the linear program for 2 mouths and love it up 13 lbs exited to see the results from this program!!!
beck boy fitness I second this! I’m hitting this program Monday and starting the New Year right. 💪🏼🔥😎
What a nice, down to earth man, hats off to ya keep up the great vids 👍
coach Brian, you make me like this game better. Congrats and keep the great work. Greetings from Curitiba/PR/Brazil
To anyone who is a fan of the channel and hasn't bought a NeverSate t-shirt yet... Go get one! Just got mine. The price for customs duty was almost more than the shirt itself, but totally worth it. Quality is really nice! And I'm sure it makes your lifts go up as well!
Dude I love your channel. I'm about to o start your linear program this summer man!!
Thank you for the Program Brian.
Brian - you're a legend, thanks man
perfect timing, i was going to drop back to hypertrophy for a month or two
Much Thanks Good Sir for sharing your knowledge & time!
I was just thinking yesterday of when Brian would make another program video and here we are. Can't wait to try it man. For the technique part could you add band and chains?
The best guy in the world right here, thank you so much sir.
I've watched all your programming videos and I understand it enough that I decided to just pay you to write it for me :) I'm on the last day of week 3 and I love it!
What’s pricing like?
Thank you for this Mr. Alsruhe. Good tips
I like it! (which is why I hit the like button)
Great stuff! Thanks for making it free!
This program is legit! Is the second program i tried but definetely saw more of a difference in my physic. Especially my back looks like a v taper now. thanks Brrian for all the info. Your the best 👍
Brian never fails to provide for his fans 👊🏻
Your voice is sounding more like you. Good for you man!
New SuperTraining hat looking damn good 👍🏻
I too noticed this!
Love this vlog!!! Thank you Brian!!!
Great program, thank you Brian
Just did this workout for the first time, trust me when I tell you, this workout is the TRUTH!!
What a crazy great program! I wish I were young enough and injury-free enough to do it. I'm 61 and still hit the gym. When I came up, there was no information readily available about programming, and programming had to do with computers, not workouts. I did a lot of stupid stuff and got injured because of it and I still suffer with those injuries 40 years later. At least now I know how to work around them and am smarter about managing them.
I'm 61 too, with chronic injuries. For shoulders I'm adapting overhead work to neutral and underhand grips, and doing front squats instead of lowbar. I started a bit below Brian's recommended percentages, and reduced the progression rate a little. I've added a little time in the between-set recovery intervals. I also do 3 and a half times per week (M W F Su Tu Th Sa) instead of 4, and increased my sleep. Just a few thoughts. Brian and Jeff Cavaliere and Allan Thrall are brilliant and kind, but haven't yet been in their 60s. What work-arounds work for you? I could use a few more!
This is impressive! Thank you so much ! This is awsome
This is pretty sweet! I really appreciate it, thanks!
Can’t thank you enough for putting out this kind of amazing information for free. Only thing I don’t quite understand are the varying intensity levels for the assistance work. For example the table says “Reps” for the assistance work on the wave 1 week 1 squat day which would mean 5x5 at 70% I guess? Though the example you gave was this sort of pyramid set at 55%. Could you roughly elaborate on how to determine intensity and rep range for the assistance work?
I have the same question haha
You really look better man! Whatever you're doing keep going.
Thank you so much Sam
this is like a more sophisticated cube method, but for mass, super cool
Ahh the whiteboard videos. Love these
Ran Darkhorse twice, once as written and once modified. As written I saw great progress until week 7 when I was burnt out and stalled. Modified saw consistent gains.
Will give this a go in the fall after my next comp!
Wht did you change in darkhorse
@@fredc1932 mostly reduced volume by cutting out giant sets once I got close to my top set and no giant sets for the 3 back down sets. I also cut back on assistance work quite a bit and stopped doing AMRAP on one of the backdown sets.
I'm considering running it as written again but including a deload after every 4 weeks. I know Brian's style is to push hard each workout and get to a point where it's mentally challenging but you just can't do that for 12 weeks and continue to make progress, it'll catch up to you.
Worth trying as written though just for the experience so you can learn what too much feels like and what to try differently. Who knows, you may be one of the individuals that doesn't stall out halfway through like I did.
Thank you, sir. Awesome stuff
Thank god for screenshots...
Printing It later. Always interesting 💪🏻😁
So excited by the title!
Ohhhhhh shit I'm so excited. My body is ready.
Thank you .... and thanks for explaining WHY
Purchased a personalized version of this program from Brian and its great. Everything and I mean everything is written out for you! He will write it around what you have access to at your gym and give you options. IMO, this is the toughest program I have ever done. Maybe even the hardest program he has ever put out on UA-cam. Regardless, what doesn't kill you makes you a beast! If you've ever considered buying a program from him, just do it! Money well spent 💪
Thanks so much for saying this man!
If u bought can i ask u to just explain what he meant on the Assistance finisher raw ?
he Only showed an example of (reps 5x5) but what i suppose to do on (Endurance / light / Heavy) assistance ?
Blown away by the quality of this (free!) program, it looks amazing, and fun too. I can tell that a LOT of thought went into the structure/periodization, and also great that there is a focus on technique/conditioning on top of all of the total volume/mass.
1 question, so should the technique giant sets all be on the minute every minute? i.e. making it total 4 minutes on endurance day and 5 minutes on reps day? That seems like a really short amount of time to do all those reps, esp. with the rows/chin-ups/jumps. Or is it meant to be spread across 10 minutes on all days, so with 2 minutes cycles for 5x5, slightly longer for 4x8?
Otherwise, looks like I'll just look at some of your assistance finisher videos and I may run this program some time in the future when I feel like I need to change my training style.
I may have missed the answer in other videos, but are percentages for both technique and strength are based on competition lift maxes?
Edit: thinking about that for an extra two minutes and you'd want to test out most of the variations. But even with really similar movements like when using pins?
Really appreciate all the videos, and so glad to hear those exotic diseases are getting taken care of. Gonna feel so much better as that treatment progresses.
Damn - I just invested $90 in a program yesterday and could of had this for free!!! ARGH - thanks man anyway and to be honest this looks more intersting than the RP program sigh
You're doing God's work son
Well I know which program I will be running next. The free programs are great, but after purchasing two programs from Brian. I can tell you that you will not be disappointed if you spend the money. The time he puts in and customer service he gives, it will be the best money you ever spent. From 230 to 195 and stronger then I have ever been, the best part is that it's functional strength that I can use outside of the gym. The best money I have spent and will do it again. Thanks Brian for 100% quality in everything you do.
Man this is so great! Thanks for saying all of this!
My deload for the dark horse program starts tomorrow hmmm what program should I do next? What to choose...what to choose hmm...I'm 100% doing this, cheers Brian
Thanks again Brian! Definitely one to try soon :) also how would you incorporate Strongman specific exercises like yolk walks, stones, etc? Does that just go into technique work?
Damn it, Brian! I'm 1 1/2 weeks into another hypertrophy program.
This is the equivalent of a beautiful woman walking by while you're with your girl.
Inner Monologue: "Don't look. Don't look. Don't look."
Great stuff, though. Gonna do this one next. Thank you!
Thank you so much Brian
Does anyone have explanations for "heavy" and "light" assistance sections of the workout? Strength and technique are straight forward, just a little unsure of how to program heavy assistance. Cheers
Brian is the people’s champ!
Aaaaaaand downloaded....... Love this channel!!!!
Brian, love your attitude and good luck with health I really hope it works out well for you and yours now it looks like you've identified a root cause. Now, I know you say stick to the program, but im probably not going to. I prefer full body each day and only have 3 days a week (partly time and partly because I'm old and need the recovery). Would it be really stupid to do strength "upper" then technique "lower", finisher "upper" (just to get more volume into my 3 day week)?
Well shit, I always thought I'm not dumb but this is making me rethink that. I watched the video twice and I still have no idea what to do....
I think I understand the tables but what that translates into in practice is still hard to imagine.
Also I think percentages on assistance exercises is a bit hard to implement as I never established my 1RM on any assistance exercise.
Gonna take the weekend to let this sink in because I sense this could be really good if it just clicks for me.
Brian, thanks for another great program. Quick question, are you basing your percentages on your working PR or your all time PR? Thanks.
I like your personality, programming and shameless plugging. I will be emailing you. Thank you for making this amazing content.
How did his program work for you
Are the technique sets, straight sets at that percentage or ramping ending with the percentage given? Thanks Brian, huge fan!
Hey Brian, great as always. I have an injury right now, that prevents me from squatting, I can deadlift though. Would you just maake it 3 days a week and skip the squatfocused day while doing the technique on deadlift day with competition DL?
Thank you kindly Brian, I am just about halfway into an 8 week 4 horseman training cycle and this one has me wanting to switch! ...I think I'll finish out this cycle. When it comes to all the programs you have released, which one comes second to this one when trying to build mass? Thanks again.
Who the hell thumbs downed this?! Thank you Brian!!
Thanks Brian!
I have loved this program. I'm 7 weeks in and excited every day for the next lifting day and for the next week. There is enough variety that I don't get bored. It is very challenging. For cardio, I switched up sleds and carry for emom and tabata on isolation movements like ham curls or pull downs. Strongman cardio would tire me out too much for the next gym day.
So the 10x3 EMOM makes total sense. What rest intervals do recommend for 4x8 and 5x5?
Thanks Brian! Glad you figured out your health shit. Hope the treatment goes quickly for you.
Santiago Trestini thanks boss. I was figuring that was the default, but was also wondering if he’d do EMOM for those too since they’re in the same block rotation as 10x3
Brian give the correct answer:
Brian Alsruhe
2 dias atrás
CLARIFICATION: For the Timing on the Technique giant Sets:
Speed is 10x3 and is At the top of every minute for 10 minutes.
"Rep" Days will be 5x5 and I keep :60-:90 Seconds rest between giant sets.
"Endurance" Days are 4x8 and I will take a :90 second rest period between each other these Giant sets, I hope that clarifies that!
This is on my saved video list.
I need to have my own gym to follow that or else im gonna occupy all racks and equipment available...
Wait, wait, wait, WAIT! Brian, are you cheating on your Rogue Fitness baseball cap. Lol
Thanks for the FREE programs! You rock!!!!
Hey Brian! I've noticed that most of your free programs are pretty formulaic, which isn't necessarily a bad thing if the formula works and it does! What are your thoughts on using full body workouts to increase frequency? i.e. Alan Thrall's recent program has him squatting 3x a week, benching 4 times, deadlifting twice, and pressing twice?
Does this affect your ability to do accessory work or conditioning? is the accessory work built in to the increased frequency?
What's the best program for football players? Doing bill starrs 5x5 and also doing your exercises from" how to get more powerful " at the end for 10-15mins
You are the MAN!
You're a legend sir