Learn to Program for Strength in 5 Simple Steps
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- čas přidán 7. 07. 2024
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0:00 Hey Hey Hey
0:17 Level 1: Nada
2:25 Level 2: Optimal Workouts
4:11 Level 3: Progressive Overload
7:22 Level 4: Sustainability
11:46 Level 5: The Whole Enchilada
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barbellapparel.com/Bromley
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www.boostcamp.app/?CZcams&
Level 1: oonga boonga
Level 2: linear periodization
Level 3: undulation conjugation
Level 4: biomechanically optimized periodized block training with linear periodized waves followed by exercise rotation
Level 5: oonga boonga 2 electric boogaloo
grugg lifts heaviest rock
thanks for the laugh brother 🤣
It's the ciiiirrrcle of liiiiife
Well summarized lol
Is that you Roanoke?
You should do audio books. Watched till end every time
I don't come quick either.
@@common_sense2022bro whatcha farmer walk
Hear hear. I sometimes listen just to listen.
Just want to say thank you my bench dead lift and squat has improved following your programming thank you!
Your programming stuff is what brought me into your channel. Been watching ever since.
Thank you for your great content pal
Definitely starting to turn to this guy on the regular for advice. What a great thing this is. Very tankful. I'm 2 years in and yeah my head messes with me constantly.
Great content. I am going to start and try to implement what I have learned from this video to program for Strength. Crystal clear. Thanks man! Keep shooting videos like this. We support you.
I want you to know that I followed your squat advice and it freaken worked. I was having problems with my lower back rounding. Also, my gains have been crazy slow for the past 3 months. Basically, I lowered my hips much lower then usual. Then I squatted the first 30% of the lift. And, OMG, I broke a PR. Not just broke it, but went up 20kg and the weight went up quick. I was able to hit a 5 plate deadlift. I'm 180 lbs, 46 years old. For me 500 is amazing. I been watching Eddie Hall videos, trying to squat like him. Crazy low. It fits me. .. Anyways, I wanted to say thank you. I dont kn ow why something so simple has been eluding me for so long.
My favorite fitness channel because Bromley puts content nto real world/talk/life experience.
This information You Put Out is AWESOME, THANK YOU !
Damn dude, killing it on the content lately!
Thank you for sharing such valuable infos !!
Cheers from France !
Another great vid.I consider you and MI from Rennesance the gods of training information...
This narrative form is entertaining and super informative, plus the story is so true 😁 thanks a lot!
Most underrated channel on the fitness tube
Amazing explanations of concepts that fly by so many people because the info is so rarely presented in a digestable way.
Best lifting info channel going right now and there's some great competition but it still stands out.
Wish I had this closer to the start of my lifting journey!
Could you consider a podcast as well? Would love to spend time listening to your content. Thanks for all the great videos!
Man you’re a gem 💎
I’d for sure buy a program from you if you made one incorporating farmers walks and sandbag carry/loads!
this is the closest we'll get to a Practical Programming review isn't it?
Setting a plan is the easy part for me. The hard part is sticking to it, because a lot of time, life just hits me with stuff that has to be done first and I sometines miss a workout or five.
Great video as always Alex!
Well, then it actually sounds like planning is NOT easy for you LOL. A huge factor is creating a plan/program is adherence. If you create a plan you can’t adhere to, then it’s a bad plan. A good coach assesses their clients general lifestyle and creates a plan that can accommodate it. If your life is that unpredictable, then you need to create a plan that is more versatile and flexible. That, or address those chaotic factors that keep getting in the way of your gym time.
Hey brom i live in SA as well idk what gym u go to but i hope one day we cross paths so i can shake ur hand and thank u for the content and knowledge
It's more simple heavyweight high reps and be more consistent than a watch ticking! understand and master this it's job done 💪👍
Best training channel on CZcams, hands down. I'm ready to get petty af and argue all day if anyone wants to come at me lol 🤘🤘
Can we get a video on how to program / use singles through out the year? I’d be interested to see how / learn how to program heavy singles in through out the year with out them taking a toll on recovery/ lifts
I've been going to the gym for almost 3 months now and I'm not sure if I'm at level 0 or 3 (haven't yet hit a plateau that I couldn't overcome in 3 weeks, so 4 is out, and don't have the experience yet for 5).
I tend to add weight when I'm able to do somewhere in between 3-12 reps with an exercise, but the reps required to add the next step of load really depends on the type of exercise and I've been slowly getting a feel for when to move up as I gain experience. I usually aim for ~6 sets in any given exercise, but for some I go as low as 3 sets and on others it can go up to 12 (barbell curls and rows, mainly); it really depends on how my body reacts to that specific exercise on that day.
However, the types of exercises aren't so much planned days in advance as chosen at the start of each gym session, with the caveat being that I use an expanding set of exercises that I've been doing since I started and I've been getting fairly good at them through repetition. My list is now at about 18 types of exercises and I can't always do all of them each week, but I do try. There are a few that I'd consider my 'core' ones and I always do those each week. I also try to add a new exercise every now and then, mainly when I have enough time remaining until my gym closes (10 PM Mo-Sat) and I've already finished what I wanted to do that day. This should, in theory, gradually allow me to select the best exercises that work for me as my experience as a lifter grows and focus more on those. More and more, I'm starting to think those will change over time and I'll have to adapt my workout periodically.
At present, I exercise three times per week, two of those being about 1-2 hour sessions and one being 3-3.5 hours (the long session includes as much as 60min of cardio, but usually 20-ish minutes - somewhere between 1-5 km). This seems to be about the maximum frequency my body can handle at present. I want to get some more small sessions in from home, but I haven't been able to buy the equipment I'd want yet and am still doing research to that end (it's hard getting many of the desirable brands shipped to Eastern Europe - they're all from the US or Canada and most stop shipping past Central Europe). Regarding cardio, I also start every workout with a 1 km jog to wake myself up, both mentally and physically.
Lastly, I use a flexor several times each day and when I walk back home from the gym, as that seems to be my current weakest link and I'd rather not overly rely on straps. I'm nearly 37 and have been fortunate enough to be able to focus on the gym as my main priority all summer, but work will inevitable have to pick back up and, by then, I hope to know what I'm doing in the gym well enough to adjust my program accordingly.
What would u recommend for anaerobic training for the context of a sport like mma, ex battle rope,assault bike. Would maximal output for 20sec be good and then step load, or should the time be longer like 3min?
As a football, basketball, and track athlete what is the best way to incorporate lifting my only open days are Sundays.
I keep track of all my training but have not really followed a written out program in years
Here on the third thumbnail. Are the thumbnails a strategy for the algorithm?
I think it's experimenting and collecting data to know what works
Yes, completely, collecting data and trying to optimize each video. I can spend a week putting together the worlds best video, but it will get lost if there's somthing about the thumb that people don't find interesting, if the title is too wordy, if I don't get the main idea across, etc. etc. I usually A and B test 2-4 thumbs and headlines per video. It's really common, but goes over most people's heads.
@@AlexanderBromley I appreciate the work you put info it
I am at Candito level with a little bit of a Alexander Bromley sauce on top of it...
Hello from Greece did you ever thought the combine 5x5 with reverse pyramid?
Bromley should have his own channel on standup lifting comedy
For me I think I’m just about a level 3, I’ve got my programming dialed in at this point and know what works for me as well as having an understanding of why it works I am also choosing my specialisations, which is the back squat. However, I have hit that plateau yet, currently in my third proper training block for the back squat and showing no signs of slowing down yet
It’s gonna be interesting when I do eventually hit that plateau and working out how to get out of it
Your sense of humor dude 😂
This is kinda what I do, but instead of a strength week and actually test my ORM on my key lifts (bench, rows, etc) I do a ten rep max and just plug the number into a calculator for an estimate. Doing a one rep max is pretty darn taxing and is a higher injury risk. Plus, 10 reps is a great hypertrophy range and you can really go all out and push hard knowing you don’t have additional sets after (I generally do 3-4 warm up sets and then do my ten rep max set). Then maybe I do a few other exercises at a lighter weight for a “pump” and that’s it. I just don’t like risking a ORM anymore at 35, benching 250 for 10 is more beneficial for muscle growth than trying to push (and potentially injure yourself) pushing 345 once
smart but also those calculators are unfortunately unaccurate. from experience.
@@cheese4758 yeah its pretty good up to 3 reps usually. After that you might as well take a wild guess at your max.
I wish I could do 345 from benching 250 for 10, my max is 315 with wraps and I've done 245 for 10 raw.
@@cheese4758 really? They may have a margin of error for 5-10 lbs but for me they have been quite accurate. Have you ever noticed some lifts of yours have more wonky calculations than others? Having tested my orm and then doing what I had advocated in my post my numbers are pretty close but I can typically do a little more on a orm since it’s only gonna be one rep and removes the endurance factor completely. At least that has been my experience
@@teknoreaper9232wraps for elbows or wrists? I’ve never used elbow wraps myself but I do use like the gym reaper neoprene elbow sleeves when I bench to (and my knees when I squat) to get the area warm and to prevent any joint issues down the road as a precaution.
Truly a shadow wizard money gang moment
Level 6: Joel Seedman
Level 7: Traveling merhcant squat
Im at level 100
The sad part is it took me over 12 years to start using an rpe periodized approach😑😑🤧🥶
How about level 6 = autoregulating?
I once ran stronglifts 5x5 for 6 months straight and was very confused when my body suddenly wouldn’t even let me bench 185.
Hey Alex I’ve asked this on other videos , but what’s your thoughts on Paul carter saying that adding sets which would be your volumizing method doesn’t contribute to hypertrophy ? I personally think it’s ridiculous that he can think that it wouldn’t contribute to muscle growth being able to do more work with a weight than you originally could before with in reason obviously not going over 3-6 sets , but what do you think about his position on hypertrophy and his low volume approach ?
I just can’t understand how he thinks doing just one hard set is better than being able to do 2 or 3 with the same or more weight? If the way he trained and him saying only 1-2 hard sets is all you need and in fact is better for muscle growth , then why don’t all the most jacked body builders train like that? Why isn’t he more jacked than all the other dudes out there if his opinion on adding sets not being progressive overlaid is apparently correct?
I think Alex covered that in this video: czcams.com/video/j8R0s5bpeQo/video.html
@@JValerianS oh I see haha same opinion we have of Paul carter after all thanks man
I k ow I am stuck at level 3 and I can’t seem to wrap my head around levels 4 and definitely not 5
I'm 47 in really good health only 130 pds but I can't put muscle on they just won't grow I do hand grips push ups sit ups but It always seems like I'm starting over
I workout 2 or 3 X a week don't know what to do
Level 6: the Blaha level
i do what id call a calculated wing.
🥈
Nice video. Wtf is that guy who was bleeding deadlifting. Oh god…
Mikhail Shivlyakhov. An absolute legend and awesome strongman
Daddy Alex, happy Father’s Day ❤🎉
Those worms in fry’s body are called Tren.
promo sm
Exercise science can only investigate the effects of different training variables to gives us the best available evidence to guide our programming. It doesn't come out with training programs. That's down to the coach that uses the best available evidence to design an effective program for his/her individual athlete and his/her specific needs. This is not different from any other professions (e.g. medicine) based on science and practice. "Optimal training" doesn't exist
Who is the guy in the thumbnail?
Tried 5 levels of complexity then I tore my pecker off!
Is the thumbnail created by AI,.or is that you with hair... Definitley a stud😜
Brom the brown.
The time stamps don't really work, sir. lol
My head is spinning.
Wiseman slander will be tolerated hahaha
So, the thumbnail looks like Friedrich Nietzsche superimposed on some bodybuilder. That's actually kinda freaky. Is it maybe a play on *Man and Superman*
Day 1 of Asking for "Best and WORST Deadlift Exercises for Strength"
Am I the only one who was worried about the tablet on the desk behind him falling off or getting bumped?
you are confused about how the body works. The body can't tell what exercise you're doing, it only knows the stimulus. Two things happen when you do an exercise over and over. The first is that the muscles it targets/targets well get stimulated, and the muscles it doesn't target/doesn't target well are deficient. The second thing that happens is that you accumulate fatigue. When you change exercises, the benefit is that you are removing deficiencies, and you are doing an exercise that will have less fatigue. Fatigue accumulates in the areas specific to that exercise, so there will be less fatigue in any exercise you pick to replace it.
Your body doesn't adapt to the exercise, it's that the muscles stimulated by the exercise will be well developed so there will be less room for growth, and performance is reduced by fatigue. Your progress will still follow the curve, but fatigue will be accumulated which is sort of like an input parameter. For any given fatigue level, your body will follow the progress curve. But in the real world, it will reduce your progress.
I explained to you how the body acts like a logarithm curve, it's actually an s curve they call it, google it. They say the s curve applies to almost all of human adaptive processes. However, when a curve like that has the shape of a logarithm, you can rewrite something like that no matter how complicated with transformations which could include possibly many variables, then substitute the inside function with x to get y=ln(x).
Anyways, the body does not adapt specifically from doing an exercise. You don't need to "keep the body guessing".
My best advice would be to understand how the body responds to an infinitesimal change. You have to realize the body is fluid with progress, it doesn't work in steps like we use to measure it. We "stop" making progress because of the natural development of target muscles and accumulation of fatigue, our body doesn't actually know what exercise program we are doing.
Suckas better hope they don’t step to you 😮
I think that weekly changes in load are mostly used to stop people from getting bored, i.e. creating a false sense of progression. Lifting heavier week to week isn't going to increase your rate of adaptation if the first week was heavy enough to be stimulating. Step loading is probably the truth, by which I mean you just need to keep lifting a weight that is heavy enough for the rep scheme you picked, and there is no need to change that weight until your body has actually adapted. The only problem is that's quite boring. You'll stagnate at some point, vary the exercise or rep scheme. Repeat forever. Real progressive overload happens over the months as you get stronger, week to week changes are just a matter of what you wrote down on paper.
I'd love to hear peoples' thoughts on this.
Why create a false sense of progression when you can create a real one? Compliance to the program goes away when they athlete gets bored, but assuming you're talking about a novice or beginner, it's not difficult to make them progress (depending on goals) and most of them find that to be motivation enough. If you are having difficulty, explain to them why they're doing something (or remind yourself) and what they will improve by doing so, but don't infodump them.
Nonetheless, the best exercise is the one that you like doing and the one you find boring is probably the one you're bad at because you don't do it or train with the same intensity. What you said about real progressive overload at the end is true, a 5lb difference after a week is just being better rested, better technique, not going down as far maybe, all kinds of things. You're not "stronger", just more efficient and more specialized. It's not progressive overload until it's repeated.
I don't think that's true at all, progressing from week to week is almost certainly more stimulative than just repeating the same weight for the same reps imo
@@bruuhhhh How do you know? What if you can't progress without RPE 12ing it?
@@cheeks7050 then you reset back to something easier and progress again. You can also change your reps and sets over time so you start very high volume and end low volume and the weight keeps increasing for months even if you don't get stronger which is very unlikely. How do I know? Well when pretty much every elite coach and most programs using a week to week progression and also personal experience tells me it rapidly accelerates my progress I'm minded to think it's probably optimal
@@bruuhhhh Couldn't the same be achieved by lifting the same weight over and over, and adding weight when you realise you've gotten stronger?
Honestly I'm just here for the insults and the burns, not the knowledge. Seriously though, I'ml beginning to believe that at least 50% of training regimens are about accommodating our mushy brains, not the muscles.
Game genie? Wow rich kid. I only had a gameshark
I got like a weird fucked up educated wing it thing
Mark Rippetoe says to just keep gaining weight, to keep gaining strength. Sure, that will work, if you don't care about being fat as hell lol.
Level 6 , steroids
Level 1 is steriods
First?
First.
🥇
First with no plan
@@Vitlaus 😂
This video should be 5 minutes.
Cut out red Meat? Bruh, the 1990s called they want their bad health advice back
OOO that hit a nerve lol.
I dunno, I've been reading a lot of vegan stuff lately. It's making a lot sense....
@AlexanderBromley anytime you want to say "psych" that would be cool
The reason why red meat is supposed to be bad is because of saturated fat. However, there’s no reason why someone couldn’t just buy lean red meat instead.
These thumbnails are getting ridiculous.
John medows drop set that looked fun. Said no one ever haha 🫣
Hey Bromley I do have a question, I'm a little stuck right now. I've been training for awhile and I'm really happy with my strength and I want to start cutting weight but I haven't seen an archetype of program that is centered around it. I am confused because I see a lot of your stuff centered around strength and increasing the numbers but I don't care about it at this time, I just want to chisel down on a calorie deficit and I know you lose strength doing that. Any advice for where I can start my search?
All you need to do is lower your calorie intake. Also do some HIIT cardio on top of the lifting.