Frequency is OVERPOWERED For Strength
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- čas přidán 4. 07. 2024
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0:00 FREQUENCY
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Frequency increases gave me a lot of joint pain and mentally fatigued me from training. I swapped to 3 days a week, one heavy, and two volume days, with lots of exercise variety, and im lifting heavier than i ever have, and feel excited to go to the gym
I agree.. I'm doing 2 full body workouts per week. Mainly due to life getting in the way but I'm enjoying the workouts more and getting results I'm happy with
Yeah you definitely need more variety and less intensity when you increase frequency, unless you're doing it only for a short time.
Increasing frequency while lowering intensity has actually been helping my joints and tendons.
Frequency is like dating right? If he/she says yes to Netflix twice a week instead of once, you're winning right??
You might be a lot happier with 4x a week
Shut up
@@drip369I prefer to see them a little less honestly
@@nightfighter7452 Them? You see multiple girls? 😮 I didn't think it was possible
Six times a week for 50 weeks per year.
I definitely have some kind of undiagnosed ADHD-tism, so I’m gonna listen to this video on repeat every morning until I can repeat it to people.
Writing it out helps you learn it to.
Me: I'll up my squatting frequency to twice per week.
Ivan Abadzhiev: pathetic
Dan John's Easy Strength is high frequency low intensity program which works amazingly! I have run it a few times. My numbers went up with minimal fatigue and not getting even close to injury range of intensity.
This style worked insanely well for me
Frequency is god. People often push it as an afterthought. There can also be mini sessions or a twice a day briefer sessions specially if you have a home gym and work from home.
The key to getting stronger is simply to gradually increase total amount of work over time. Reps, sets, number of exercises are all important, however many people leave out frequency. You simply cannot fit the same amount of QUALITY work into a 2 day/week routine versus a 3 day. This is why Olympic lifters train twice a day 6 days per week, and Powerlifters should (not to the SAME extreme due to the load of the lifts) take on this approach more
If that's the case of more being better, then why not train 9 hours a day, every day. Why not 12 hours a day, every day? Surely more is better, always, right? The answer is that you'd never recover. And grind yourself into dust in the process.
The secret to getting stronger is to have enough of a strength stimulus that it invokes an adaption by your CNS. Too great a volume becomes detrimental after a certain point. Both session ally and cumulatively. And as strength generally has a longer and greater recovery curve than hypertrophy. It becomes difficult to practice your strength too often at a relatively high intensity.
Olympic lifters train i.e 6 hours a day because it's their job. AND, they're working on the skill of getting better at lifting weights. And not strength itself. As most Olympic lifters generally, rarely, do maximums.
@@lnfopublishingsecrets1887 I never said every session needs to be maximal. I also never made the statement that a drastic increase in volume would result in instant gains. I said OVER TIME, increasing total work performed, is the single most simple and foolproof way to getting stronger.
I didn’t say all powerlifters need to double up on volume. I also never said powerlifters need to train maximally more, or train harder. Slowly, GRADUALLY increasing total work performed, and adapting the CNS to a larger workload over time is a foolproof way to strength gains.
This is why linear progressions work so well. They simply adapt the lifter to more and more total work over time. Eventually as you get more advanced, the increase in total work week to week is going to be smaller, so programs like bullmastiff that increase the work over 9 weeks are mor effective. However simply put, regardless of skill level, increasing total work over time can never not help
@@lnfopublishingsecrets1887 also if powerlifters were endorsed the way oly lifters were by their country (free food, lodging, a salary, etc), most powerlifters would put in way more time. Not as much as oly lifters still, but MUCH more.
However even the best powerlifters in the world have to create a secondary source of income WHILE being a professional lifter. Whether a second job, coaching, sponsorships, or owning a gym. But all still require direct management and time that takes away from lifting
It seems a lot of blah blah isn't it?
@@lnfopublishingsecrets1887 more is pretty much always better for motor learning. Higher frequency usually requires lower intensity and volume per session, but is doable if things are dialed in. There are pros and cons to every method and approach, but high frequency trumps everything for skill learning.
Wildly impressed by the studio, editing, etc man. You’re crushin’ it dood.
Bro! It's insane how simple things can go unnoticed. I have my own home gym that can be visited whenever I can and I did not think about adding more volume. Right now I will go downstairs and do few sets in few minutes, get back in an hour fresh.
Heavier compounds have their own time but I do so much accessory volume I can already feel myself growing.
Every time i think about new thing about my workout you drop a video about that !!! Unbelievable 🙇🏻♂️
Upping bench frequency was a game changer for me. I did stall out on it eventually so dropped it down from 4 to 3 days per week and haven’t seen a dip. So hoping I can get something out of going back up after 12 weeks at lower frequency.
Mike Israetel talks about this, you can up frequency to 4 times but only temporarily to spike growth and strength
@@Kingofcrocs1 I think there’s some instances where keeping the frequency high can make sense - probably for more “technical” lifters. If my bench tanked going down in frequency I would’ve brought the 4th day back after 1 block. Obviously my hope was that it would progress, that perhaps the novelty of 3 days would somehow break the plateau. But since it stayed the same it gives me something to pivot to for comp prep, and even if my bench only went down a little I probably would’ve kept in with 3 times frequency for a while longer.
Sets and reps for those 3-4 days?
@@johnhein2539 it’s changed around but my coach currently has it as
Day 1 1x1, 2x2 comp bench
Day 2 4x2 heavy board press
Day 3 4x5 RPE 5-6 (light trying to be fast)
It’s changed around a lot in recent times though.
@kingofcrocs Ive never heard him talk about that, but I completely believe he would discuss that. imho, pushing the volume up this high could only be run for like 4 weeks max before a deload is required.
I used to work in a Beer Distrubution Warehouse. I had a job moving full Beer Kegs...(160 lbs)
Big, wet awkward.......moved them Mon--Friday. Even got some tendonitis in the wrists from it.
At first they were beasts....But I kept lifting and hoisting the same weight 5 days a week.
Eventually, over a couple of years I went from struggling with them to being able to press a full beer keg overhead......I did not train for that. I just went to work and did my job.
Frequency can certainly develop Strength, and can certainly go together.
Just put Front Squats back in my program after only Back Squatting once every 10-12 days. Since it’s a very fresh movement for me I needed more practice and did exactly this. I have a heavy, medium, light day over my microcycle
I remember in the past that partial reps aka 6 inch movements (clearly double your max) increased strength exponentially in 2 ways. It helped the body to adapt to the stress of crazy weight along with the psychological factor of the fear of heavy weight. The mind and body got used to it rather quickly.
Bromley loving the discussion on pains progressions outlined in greyskull most seem to just do the phraks varient without reading the book missing out on the benefit of the calisthenics work
These are the Bromley videos that I love
I've been doing 5x5, 3x9-12, 4x6-8 and really enjoying it. This is for strict press and front squat. I superset the OHP with chin-ups and pull-downs, and superset the FS with flye, reverse flye, Lu raise complexes. I finish with hi rep lying hamstring curls and seated leg extensions. The press and squat benefit from the 3x per week frequency. I bench, row, and RDL 1x per week, and these lifts seem to benefit from the ample rest combined with carry-over progression from the other lifts.
I'm planning to do this (1st method) with my horizontal push. I wish to achieve one arm pushups (perfect form). So I'll be doing this method with yoga slider assisted one arm pushups this way for couple months until I can do one arm pushups. I'll do vertical pushing. But bye bye bench press for couple months.
P.s. I'm not training for any specific goals just for fun and general wellness. So I try and take a little bit of every idea and apply and see how it goes. Shared this because I was planning exactly this before the video came out. ✌️
After I watched most of the videos about training I realized I am not smart enough to become big and strong. I'll just play chess.
This is me right now.
For my powerlifting conditioning (twice a week):
5x25m Heavy Sled Sprints (~90kg/198lb)
50 Squats
50 Push Ups
100 Bodyweight Rows
100s of Curl Ups
100s of Side Planks
100s of Bird Dogs
10mins of Cardio (running, swimming, jog, biking, Jacob's Ladder)
Sets of 10 reps are recommended as you can add another set to get more volume. 3-10 sets based on ability, If you can do 10 sets, you have just completed the "One Rep Man" conditioning session.
Incorporate frequency 🤝train arms everyday
I love high frequency training. I feel it's almost necessary for bench (depending on your size and bench style). Bench 5x/wk , Squat 3x/wk, and Deadlift 2x/wk has given me some of the best gains while I'm also cutting weight. Especially with bench, it's helped my technical proficiency so much and even though it's always sucked for me, it now feels natural
so sometimes you do bench press two times in a row
@@wallesdrop3026 Yeah. Actually I Bench 5 days in a row
@@radalexander7160 how many reps and sets and what percentage of one rep max?
@@wallesdrop3026 Look up Daily Undulating Periodization. I do heavy / medium / light / heavy / medium and do variations of each lift. If you do variations and keep the intensity very submaximal (rarely going above RPE 8) then you can train with high frequency / volume on compound lifts
Running that 70s powerlifter program but on some sheiko energy: quality reps over trying to be the man. it feels better and i'm seeing increases because i'm not losing volume at the hands of being "hardcore"
When I get done with the hypertrophy block I'm going to do a conjugate block with 3x8 progression instead of speed work. I don't know a ton but I'm excited to try it.
Same thing I told the wife...
Always used the rule of one month per letter for injury
Bone= 4 months
Tendon= 6
Ligament= 8
I dont know anything but after 50 yrs I noticed a light work out for blood flow helps if you clobbered yourself previously and still ache. Very noticeable after long bike rides. Fixes rubber legs
‘Peary Rader’Iron Man Magazine circa 1940’s had guys doing this back in ‘40s..
fast foward 2000,Pavel’ called it greasing the groove🏋🏽
Thanks💪👍
#6 looks like it would take 2-3 solid hours to complete even with relatively shorter rest breaks between sets. I guess going pretty light would be the key to adapt to all that work.
Currently trying the 1st method out on chin-ups. So far so good. Will have to cope with tired biceps on my arm days, but that's okay if I can get my chins up.
Don't be afraid to temporarily stop training biceps directly as it may cause elbow pain from high frequency chin ups.
Can you make a video how to bench press for building base
awesome
Will you do more videos focusing on power?
got a clip of squat every day in there nice
Yes and no . Recovery is more important than frequency sometimes!💪🏽
He talks about hitting a practical cap and hitting a reset
120k subs now
But don't you need to progress DUP through a block towards a peak? For example a "hypertrophy" session might start in the block as 12 but then lowers to 8 by the end of the block?
i train 6 days a week. everything is moving.
I just started lifting in January do y’all think it make sense for me to try these programs or should I just go in the gym trying different lifts and putting in work with a regular splits? Monday chest/tris Tuesday back/bi’s wed legs Thursday shoulders Friday I usually do arms again and maybe chest sat I’ll usually do another leg workout. I do cardio throughout the week and being a former wrestler Im used to grinding I’m not trying to be a body builder but I do wanna get swoll and strong.
Since your relatively new to lifting, most likely anything you choose to do will be beneficial for gains as long as you stay consistent. Also, don’t train a muscle that is still sore, wait till it heals. In my opinion, add tibialis training, flexability exercises, & core movements. At 10:28 of this video is awesome advice.
Bromley has a video called roadmap from beginner to advanced. Don't waste time like a lot of us did at the beginning.
If you understand how lax are some people with their jobs, it might not sound like a great analogy to them, lol😅. But I get it frequency ponders greatly for strength.
You probably answered it, but I just wanted to ask it quick. Would I still gain as much strength training single lifts as I would if I had a Chest n Back and Squat and Arms split in a 4 day program? Monday on Tuesday off, etc, etc. type of deal.
If you're confused on what I mean, I mean like mainly one body part like Only back one day, n then the next only Chest
I'm going to have a bicep tear replaced soon. It sounds like you're saying high rep and high frequency would help the connective tissue heal faster? I'm familiar with high reps being better for tendons and ligaments, but am not sure on whether more or less frequency is better for them.
High frequency is better . Lower volume per session more blood flow.
What else is there besides volume and workload???
The easiest boost if you stopped developing is rest, rest , rest between training sessions. Take a two week holiday if you can and just lay in bed as much as you can, 18 hours a day, between sessions.
High intensity fanatic here. 1 set a week is more than enough frequency thank you
One set every full moon. You dont grow in the gym, you grow when you rest.
I'd still alternate deloads weekly. Don't want to leave recovery on the table.
1 set a week?! Dude your overtraining try every 4 weeks
How many times was old scold full body supposed to be done a week?
3
What’s with the background music? Feels like I’m getting a massage.
But thank you for the awesome awesome video though, Bromster.
Can you do a video for guys who have limited time? Best way for size and strength without 3 hours 5 days a week to spare.
How much time do you have per workout to spare and how many days per week? Can you do 45 minutes 3 days per week?
I have little time to work out after work before bed and much more time available on weekends so I changed to doing two full-body sessions on Friday and Sunday for a couple hours and on Tuesday and Wednesday 1 hour sessions focused on upper/lower or anything that was lagging in particular. Has been serving me well so far.
I’ve never worked out 3 hours 5 days a week. I would not recover and make progress from that
Yo, big fan here, FR. Do you have a big dome piece? You are pretty F'in strong but some how you dont look appropriately big on CZcams. Seriously not trolling just curious
Programming?
My friends broken ankle healed way faster than my knee tendinitis
Lol, I've had both and that tracks.
I like the thumbnail... "train like it's your job" lol kids now days... on the phone, take a break, do some vaping, back on the phone, bs with other workers, on the phone again, lunch time...
0:42 🤫🤫
Hey Alex, no hate, I love all ur stuff. But can you change the background music? Makes me feel like I’m at a mortuary
I weigh 78kg and can very nearly squeeze my ebay grippers thats say 200lbs. Electrician
Sound like GTG
Why do the Bulk Supplements ads show such bad form in the gym?
!!!!!
Did I have a stroke, or has this video changed thumbnails twice today?
Whyd you have to do joe dirty like that
Lift weights, eat enough food! It isnt this complicated holy!
If you want to get past a base level of strength and size it is.
@ryanrogers8211 no it's not!
@@Transatlanticism04 I’m glad you’re blessed with top tier genetics that let you do whatever and grow
@@ryanrogers8211 I'm not! So the guy who trains with weights and eats enough food with consistency over 4 years won't grow because it's too simple??
@@Transatlanticism04 the video is talking about ways to get unstuck. If you’ve never experienced that then great. Once you do refer to this video for helpful tips. You also might be in the camp who doesn’t care about strength in which case this video is much less applicable.
If more work equal more gains , why not more work ? Then more , then more then more can you see the absurdity
I’m in week two of squatting 10x10 @ 55% with strict 90sec rests. (Yikes) I have yet to get past 5x10, but I get to 10 sets by lowering the reps. I think reaching 10 sets of 10 will take me quite a while. I can report that it hurts in some entirely new ways… But my joints don’t ache at all and it’s really nice not to think about intensity.
Why is this your squat protocol right now? Just wondering because this looks like a type of pain I want lol
unless you are trying to improve your cardio or power output when fatigued I'd instead drop the strict adherence to 90 second rest periods so you can keep the reps up
I am convinced you can read your subcribers mind now.
Or you have a tool to find out that I’ve been typing “Alexander Bromley Frequency” into that youtube search query