The Least Amount of Training You Can Do (And Still Get Strong as Sh**)
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- čas přidán 30. 06. 2024
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0:00 What This Video Is
1:24 Screw Optimal
3:45 Tenet #1
5:17 Tenet #2
6:01 Barbell Apparel SALE!!
6:44 Tenet #3
7:12 Tenet #4
8:10 Tenet #5
8:55 Comparing Other "Minimalist" Programs
13:46 FINALLY! The Program
15:05 Exercises and Variations
16:43 4 Day Split
17:55 3 Day Split
19:05 Progressions
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Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long while you’ve pressed heavy for so long successfully , I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
What does "top 6" in "top 6 @rpe8" means?
Glad you put this out. "Optimization Culture" is a real thing that we all get hung up on, and makes us feel like if we're not "maximizing gains" then we're just wasting time. I work full time with 3 kids. 1hr full body 3x/week is about the max I can push it for time and it's very effective. Maybe I'm only hitting 90% of my potential, but that's still an A in my book.
1 hour 3x more than enough.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots.
Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
some sanity speaks right here
I do only one time Gym all body 1.5hours. Mainly I run and cycling. Maybe I split body so two times a week.
@@kipponi how many Sets? Im hoping your intensity is high so you're able to maintain/build muscle working out once a week
Minimalist Training is an absolute GODSEND for those of us with actual commitments outside the gym. It's also a great way to get people into lifting, it's actually how I got my daughter into it. Once they've been on a minimalist program for a while they can choose to go more hardcore from there, but it's a great way to get started.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots.
Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
@@incorectulpolitic didn't expect to get into a discussion about God on a Powerlifting/Strongman channel, but I'm here for the smoke.
Your stance is based upon a fallacy that people against their will get sent to Hell. On the contrary, God so loved the world that he sent Jesus to die for our sins, granting those who believe in him eternal life (John 3:16). Not only did he send Jesus to pay the price we couldn't pay, but he sent Jesus to do works for the sole purpose of us believing ( John 20). Furthermore, it is not the will or desire of God that any should perish, but that all should come to repentance and belief (2 Peter 3:9, Mark 1).
However, in order for love to be love, it must be a choice. God chose to love us, but we must also choose to love and believe in him. His choice was already made at the cross, our choice must be made today. We can choose to believe & therefore be granted eternal life in Heaven, or we can choose not to believe, and be given Hell. The ball is in your court, you have a choice, but once you make your choice you have to deal with the consequences. Jesus lived the life you and I couldn't live, he became the sacrifice that we couldn't become, paid the price we couldn't pay, and gives us the right to have eternal life. But he doesn't force that upon us. We must willingly choose Him. That's what love is.
@@richardcaraballo1185 The worst thing one can do is bring another human into this hell we call life.
There is no worse crime than bringing a child into this existence full of evil. When you give birth to a child you are basically allowing them to be potentially harmed by the all of the immoral monsters that inhabit this prison plane of existence. By giving birth you are putting your child at risk for being a victim of a rapist, murderer, abuser, etc. The breediots who force these potential risks upon their children without their consent are clearly immoral bastards who have no legitimate consideration for the well-being of their children.
Religious nutcases’ ‘logic’:
"Everyone is born a sinner "
"Sin is what causes us to suffer"
"Let's be fruitful & multiply to create countless suffering sinners"
Humans are born with sin. Sin is bad. Is it a good thing to create more sin through breeding like animals?
Gawd: Hates sin more than anything bc it's against his nature (but he still kinda created it oops)
Also Gawd: makes a rescue plan that doesn't even get rid of sin and expects all of humanity to kiss his ass for it (or burn in all eternity)
Yeah no thank you. Life is a gift bag full of poop and maggot vomit!
I do grappling and always had meathead mentiity to weight training (going super hard beyond failure) so that did work out for me very well. Now with minimalist training finally I'm looking torwards some gains.
LMAO did someone really see the word “godsend” and then had to get into a fuss about it?
I love that you'll cover both max and minimum approaches.
Life is more than lifting for most, it also is our stress reliever.
I just wish I had room for a bench.
Can’t find room for a bench?
@@daytonasayswhat9333 when you have only 1 room and its also your bedroom kinda cramped.
@@nope8535 Do you have somewhere outside you could put it? And by 1 room do you mean literally? Or do you have a living room (even if also small)?
You don't need a bench, you can focus on weighted dips and/or press variations instead.
@@gracefool I've been focusing on weighted or banded pushups but recently started doing floor presses. I just wanted to add bench for variation and make doing flys easier.
This is the kind of content I need. I want to be bigger and stronger than I otherwise would be but ultimately it's a hobby that has other priorities (work, family, etc) above it.
sport should bring people to health and healthy diet
without it it's pointless
it's not a hobby
it's your basic body maintenance
it's a priority just after diet
people now eat fake crap and their priorities fall apart because their body and mind falls apart
they walk drugged with brain fog on pain killers get obese and all their efforts go to shit because they prefer to live to eat not eat to live
the same with exercise
the same with family
the same with work
the same with entertainment
owning stuff
learning and believing
in non egoistic or slavish way
Carpe Diem
@@szymonbaranowski8184 Getting bigger and stronger is just a hobby unless you're making a living of of it. You don't need to deadlift 600lbs to be healthy
@@cliffonator1111 I agree, you definitely don’t need to be able to lift that much, in all honesty, even just a 225lbs deadlift is probably farrrr more (imo) than most people will have to lift in general day to day
@@szymonbaranowski8184 Physical activity you can recover from is fundamental to health, yes. Exercise for any other purpose is either part of a profession or a hobby. Hobbies can be enriching and challenging both mentally and physically.
Furthermore. hobbies themselves (and acknowledging them as such, as activities done for their own sake, rather than for some instrumental reason) are fundamental to well-being as well. I understand your point, being a coach and athlete myself, but I do believe there is nothing wrong with acknowledging hobbies as what they are in a productivity, grindset-focused society.
I thought the same, that acknowledging my music hobby as such was somehow degrading to the activity itself, but I learned that that's just a lens that wasn't particularly useful. Carpe Diem indeed!
wake up babe, new bromley video just dropped (i missed her a lot today)
How’s the voices in your head?
@@pandajohn5911 keeping me company at least
Why do you call your mom that?
@@zxsw85 call my mom what ? i usually call her mom
What happened?
Thanks, Alexander. I don’t watch your videos - I study them. You’ve had a huge impact on my training. Happy to see how successful your channel has become.
I did 9 sets of squats and 6 of bent over row today, bc I hate them and doing them makes me stronger. Thanks!
Work is picking up like crazy and this is really helpful. Great video as a whole. The layout and reasoning before the program make a ton of sense.
Well, that was the most useful video on training that I’ve seen in a long time. It’s exactly what I need. Thank you for the great content
You just saved me so much time. I’ve been looking for something like this and like a chunky Superman you swooped in to save the day.
This is exactly what I was looking for. Just last week I started working shifts at a fairly physichal job, right in the middle of a 21 week program, and it just threw my plan out of the window. With this I can build myself something simple and quick to do and at least I get some work in, because a structured program is just not there for me right now.
Nice timing! I just got my wife started on a 'minimalist' routine. Tried to get her going on all the useful compounds (absolutely full ROM) with a few key isolations that she's weak in. Hip hinge first (DB RDL, back extension, etc), then chest press + machine row superset, machine squat with moderate stance + standing calve raise superset, lat pulldown + shoulder press superset, and some hip adduction / abduction to help get her hips going (until squats more or less cover this). Might add arms in much later, but I wanted to get her started on a low volume program (2 sets of each per workout, eventually 3) that was extremely simple (mostly all machines) and she can work up from there at her pace. Suggested using 10-12 reps with double progression as a starting point.
Just started working as a medic and lifting shorter sessions so I really appreciate this video thanks for the help
Thank you for putting this out! I do Circus arts, and I've been looking for a weight training method that won't detract from my apparatus training (I only have so much energy, even in times when my recovery is up to par). Also, Behind the Neck Presses are freaking amazing, glad to see someone else suggesting them.
Been using these program for 3 weeks now and absolutely been loving it Thankyou so much for this content
How were the results??
Thinking of starting this tommorow.
This is insanely good info, sharing this with my program hopping buddies 🔥🔥🔥
What a great breakdown. Will be trying these out next month. Thanks brother😎👍
Dude I just moved into a new place, I've been working a ton (plumbing) and just got a squat rack in the garage, you could not have timed this video more perfectly for me haha
Thank you for this, my wife is getting into training but understandably she doesn't (yet?) want to live at the gym and she doesn't have the work capacity to do so either. I'm checking out minimalist programs when they pop up for the future when we get out of the phase where linear progression works wonders. Good to have a reference for a simple one as our gym has limited equipment. Who knows, maybe I will end up doing minimalist at some point.
Best video I've seen you make so far! love it!
New first time dad here, great timing. Thank you 👍
This approach is just what I need. Thanks
One of your best videos! Great information. Appreciate you man!
This is pretty much what I did for November and December. I’d get a nasty cold for a week and know I needed a reset, then it happened again. Finally just said I’d noodle around until the new year trying different variations, which was fun and educational. By the time January rolled around I was ready to get back to my program and didn’t feel like I had really lost much.
Thank you for this great video ! I think this split can be a solid base for a program with some more additional work. That is what I am going to try for a few months. Thanks again !
This channel is brillant I started to listen to it while in gym
Great approach!
Really sober, sensible advice!
Man thank you for making this. This is pretty much the struggle I got. Its wild how little your time dwindles when takin on responsibilities. Not much good conversation on it.
Thank you. Just. Thank you for this video in particular.
I specialize in clients with manual labor jobs. I will say that it depends on the type of manual labor and energy systems involved, repetitively stressed areas, etc.. each tissue group needs to be addressed strategically. Exercise selection needs to accommodate both the labor job and performance goals concurrently so most of the lifting needs to be extremely high stimulus to fatigue. Barbell training needs to be maximized based upon available fatiguability and then adjusted by trimming its volume based on [edit:misspell] how fatiguing the work day was
Awesome video!
Thank you for this content!!!!
Just started a form of the GZCL program, and compared to what I've done in the past it is somewhat minimalist. 2 weeks in and my body feels amazing.
I really appreciate this video. I've had a lot of trouble dialing in a program for me as most information out there that isn't complete BS is heavily biased towards "maximizing" gains at all costs.
Great life advice!!!
Thank you for the very useful information
awesome stuff, thank you!
I will try that approach
I like mixing up going for weight increases and going lighter but really feeling the working muscles... stricter, less time between sets, etc. I have not followed a specific program in a long time, but train more instinctively. It works pretty well for me
The Stronger By Science Programs by Greg Nuckols, depending on the variation you pick, also fit this type of training perfectly fine.
Good that you shine light on this topic. It seems like everywhere else in life people seek for the 80/20, but for training everybody seeks for the 110% which for most of the people isn't necessary.
This is awesome, I’m usually blank in the head during lifts and simple program would definitely be good
I travel a lot for work and its ramping back up nowadays to pre-covid consistency, so there are definitely periods of time where I have to kind of go with minimalism.
I usually just find a local gym, maybe even a crossfit place since theres one everywhere and do some big barbell movements and call it a day. My typical workout while I'm away is just a simple barbell and a mix of OHP/Push Press, Back squat, RDL's, Rows, etc, and if there are dumbbells I'll throw in some skullcrushers/extensions and curls/lateral raises. I always bring a band with me wherever I go just in case since I can use that for prehab stuff wherever (I like to do a lot of pull-aparts, and the like due to iffy shoulders over the years).
This is usually enough to keep practically all my strength up until I'm back at home.
Bromley! Great content as always. Question for the algorithm: take on Brooks Kubik and John Christy style minimalist routines?
Good job👍
Good advice.
As someone with a busy school schedule and a low budget, this is great.
God bless you brother I feel like you're talking to me right now driving home at 7:00 at night just got out of a moldy attic
Practical and effective 👊🏼
Tenets...I love it
Your quality is top tier.
One thing that I had to face, and I'm sure other lifters too, is how to adjust or completely rewrite your program after some time off (week, month or more). I would love to know your take on this.
Keep it up, you're almost at 100k!
Bromley had a great vid on how and why he was using a variation on the Greyskull LP to return to form! I believe the tl;dr was that you can build capacity (especially b/c of the AMRAP set) and sharpen up (with the loads growing as your skill grows), so when the LP peters out you'll have reliable top-set and rep numbers to build a program around
I do the royal court every day, I do variations in tempo, exercise difficulty, length of time, etc. It is a simple exercise routine my dad gave me the book back when he said I was too young to lift weights at 12
This is a bit different from The Minimalist in your Base Strength book. A pdf of this would be great. Even if just for Patreon members....
+1 I'd love a text version of this program
really good video
Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long ! I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
Good suggestion let's hope it can happen
Great suggestion as I have just recently moved into a strength block from mainly doing all hypertrophy work in the last 10 months and am now dealing with shoulder pain lol.
Do a shit ton of band work for your internal/external rotators. Try to pump as much blood as possible into those muscles.
@@irfuel your rotator cuff muscles are going to be getting stimulus from regular shoulder training. How is doing extra banded work going to help prevent injury? If anything it'll lead to more injury because the stabilizing nature of those muscles will be compromised due to fatigue. If there's one thing you absolutely do not need in weight training, it's direct rotator cuff muscle training.
@Kalem if high rep band work fatigues you to the point it affects your sessions, you need the direct rotator cuff work, cause your shoulders are fucked lmao.
7:44 I did an overnight shift at a warehouse for a whole summer and would go to a 24-7 gym after LONG shifts as late as 3, 4, or 5 AM. I often look back at that summer as proof that I can get through anything if I keep lifting. I was only 19
Bromley, you got *lean*! Looking great! 👍
I lift mostly for grappling arts and because I like it but I was doing some 5x5 and pull too hard in deadlift day so I was a little bit injured in the forearms so this video is very useful for me. Thanks for sharing.
5x5 full body workouts are definitely the way to go. I've lifted since I was 14 years old and im 31 now and tried various splits and programs and I definitely enjoy 5x5.
Great training layout Bromley. Infact, so great, that alot of naturals should probably just train this way ANYWAY. Honestly, most people will get to 90+ % of their potential with is.
Could you please do a review of the Tactical Barbell program? I'd love to hear your opinions on it. It kind of fits in to minimalist training
I know it's late. But this video really helped me make a new program, outline. That i will run for a bit. So thank you. I've made it hypertrophy focused and included som rehab, for my shitty golfers elbow.
Here it is.
4 day program
Progression 3*5 (set 3 amrap) Squat, Larsen
Progression 3*8 (set 3 amrap) Rdl, DB Bench, leg press
Day 1
Squat
Larsen press
PECS
Quads
Bicep
Tricep
Abs
Day 2
Rdl
Hamstrings
Rows chest supported
Reer delt
Medial delt
Rehab
Rehab
Day 3
Db incline bench
Maschine press
Vertical pull
Tricep
Bicep
Rehab
Rehab
Day 4
Leg press
Quads
Row
Medial delt
Reer delt
Hip abduction
i just subscribed becuase you deserve it
I don’t even think it’s about improving continuously. Sometimes if you are used to only doing Dumbell workouts and now you go to the barbell. Or to the kettlebell. Or to resistance bands. This change usually humbles you a bit either in strength or endurance or both. But makes the workouts more interesting and keeps it fresh. Thanks r]for this video and perspective.
Next can you show the exercises towards the end when you were explaining the program, I'm new to all this, so imagery helps me out to know these workouts
Started this program today. I should’ve listened to you years ago.
Excellent topic presentation with clear communication. Indeed things are not just black 'n' white only - i.e. perfectionism so often kills :D - thank you for sharing your knowledge & inspiration!
When I need a short workout in my home gym, I usually focus on one modality. For example, just using the barbell on the floor or just the cable pulley, since setting up really eats into the time.
Great point. Doesn't make sense using a maximal approach for diminishing returns which is unfit for most anyway. Get the most from a minimal approach which is always applicable.
i throw in some plyometrics & and oly lift at the beginning and its been great
Awesome video. I'm starting to lean more towards shorter and sharper workouts. Do you plan on adding a minimalist program to your Boostcamp workouts?
.Thank you. Thank you. Thank you! It's worthless to explain a training scheme to a waitress or carpenter when it's been a shit 12-day.
"Here's your protein/banana blend...now we are going to to a full-body, 20-rep Squat workout at RPE 11. Won't happen. That's a look no one wants to see.
LOVE Arthur Jones, but rather they make gains.
I work a simple system where I triangulate from "BIG GOAL" to "Next week" to "RPE" to "How far to go right now?"
Not brilliant (might me), but silly effective.
Love it! You've explained this perfectly. Volume and intensity (RPE) change requirement for results.
Simple. Hard work work work (not time) does one well. That, and occasional day with no carbs.
Love this the channel. Kudos!
I have 5 kids. I do 4 day upper lower sq/ohp/dl/bench.all workouts 45-60 minutes. Do big lifts giant set with antagonist and core.
Then do an assist giant set anywhere from 3x10 to 5x30 type stuff. Strongman or CrossFit on DL days.
I kind of combine cube method with Texas method. Week 1 is Max effort 5 or triple, 2nd week a variation lift to keep it fun, whatever reps I feel like, 3rd week volume 4x8@70% or 5x5@75% of TM, repeat or deload.
Once I fail triples, reset and chase a different variation.
Works well for me.
"Don't make perfect the enemy of good" It's such an important idea and so many people have lost it.
I feel as if this program has even more applications beyond being for lifters constrained by time. It can be for lifters who want to dedicate more to cardio or conditioning, lifters who really want to push certain accessories, or even just as a general cutting program. As you suggested it can be used to re-sensitize yourself to volume as well so when you do start blasting, you'll really take off.
Would you suggest ever deloading on this program or does it become less necessary?
This is exactly why I swithed from weight training to kettlebell training. With double kettlebell clean and presses, snatches, pistols squats and pulluos/muscle ups I can get a fantastic full body strength and even cardio workout in very minmal time, space and cost and I can adjust it around running my business, raising 5 kids and being invilved in Church.
On occassion I see a gym and play around for fun. When I do I don't feel like I am missing anything with kettlebells.
there are many ways to make it fast
you can do biceps curls between squats sets or in break time to next set
Triceps between deadlift sets or in break times
super set ohp with chinaps
bench press with rows
itp
I basically used this formula to build my program based on Advanced Calisthenics and Resistance Bands. Doesn’t get much more minimalist than that.
100% underrated
Awesome explanation. I truly believe that we don't have to spend 2 hours in the gym doing uncesessary moves but we should be prioritizing heavy compounds. Even before I followed your vids I was already doing minimalist barbel and anecdotally I can say really progressed faster than when I did uncesessary accessories moves. Keep up the vids 👍👍
What do you mean by "Work up to"? For ex, in the General Progression - "work up to Top 3-6 ?
I use this during lockdown, but Obviously hadn’t seen that video then. I started doing five pullups 10 press ups and 15 squats every hour. I then shorten my rest to half an hour then to 15 minutes then to 1010 to 6 then to 3 Benson 1 1/half then to one, and eventually I was doing the whole routine back to back for 20 sets.
Can you do a video all about shoulder injuries and bicep injuries/ tendonitis.... I can visually see my left arm getting smaller from having to baby it so much...
Great video. I sent this to some of my friends and family who are hard to convince to start to do strength work Because they are intimidated by the programming aspect. Part of that intimidation stems from what they see myself doing instead of imagining something that is tailored to their needs and limitations.
I have the exact Rack and bench in my home gym!
Love the programs and info, the 10% reduction sets in the lest program which becomes AMRAPS are RPE 10 then by definition ?
Thanks. Is this for put on size, too? How much time should i run it? (Cannot understand all the video...poor english)
Greetings from Argentina 🇦🇷. Just subscribed!
The most important thing for me when doing this is making sure I still warmup and don't get injured
I blasted past plateaus with minimalist training. I can recover easy from a few heavy efford sets
If you’re a straight up beginner-novice, do you still recommend the main lift variations, or just stick to the main lift itself just at different volumes?
“A little often, over a long haul” has been successful for me
I like this program idea and I want to try it, but my favorite pressing movement is a push press. Would you just do a standard military press for that amrap set or just keep launching it overhead for like 12 reps on push press?
For a fairly new lifter, do you recommend this model or the novice template and progression model from Peak Strength ?
My program looks a lot like this... Day 1 squat 5x5, day 2 deadlift 5x5..then repeat.. RPE 7-8
Hey, thanks for the content, Alex! Quick question and maybe I overlooked it. When you say "squat" "bench" "deadlift" are these competion style? I ask because if you have Deadlift, followed by deadlift variation. Say the "variation" is RDL, am I assuming thr "deadlift" is say, conventional or sumo? Thanks.
Will agree 100% that hitting the gym as a paramedic can be challenging. Working two or three 24s a week means a couple of good workouts and a couple of crammed-in ones.
great video as usual but I don't understand how many sets of each I'm supposed to do?
I take that back i'm a dumbass I completely missed the point!
So to me this looks what would be a basic or starting version of a so called 'Power Building' program, in no way a criticism just an observation, I think it looks good and have used similar also. I like this variation and has given me some good ideas, thanks Alex
Just to clarify, do we do curls etc with the same topset + dropset approach or just do whatever. It kind of doesn’t matter but I still want to know
Hey Alex would the 3 day option be good for a combat athlete who’s training that everyday?
I’m training bjj 5-6x per week and want to run a strength program alongside it.
I was running Starting Strength but it’s becoming super fatiguing.
Can anyone explain the terminology to me? Does "work up to top 3-6" mean you do three to six sets warming up to your top set? What are the rep goals for all these sets, including the top set?
Lol I came here looking for this answer too
No- you will have 2 working sets per exercise total. You work up to 1 "top set" of 3-6 reps; after that you perform AMRAP at 90% of the top set weight (as many reps as possible)..
For example: you warmup squat and keep adding weight until you hit a 5 rep set that feels like you could only do 2 more reps. That is the "Top Set". You pull of 10% of the weight and hit the AMRAP. (The rep count of the Top Set depends on your preference and if you are doing the general, strength, or hypertrophy model).
Is the top set rep range for the different models given somewhere? I'm not catching it here or in the video. I'm new, so just want to be sure I understand correctly. Thanks! @@williamwieczorek74