BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Have big training goals and don't know the next move? Reach out to me for a consultation! ✅ DM me on Insta: @Bromarama ✅ or email: bromley@empire-barbell.com ⭐Full Workouts Uploaded DAILY on Patreon⭐ www.patreon.com/alexanderbromley
I have been competing in Oly lifting, powerlifting and strongman for 30 years and this is probably the most digestible explanation of programming that I have ever seen...you have a talent for boiling things down.
Would you say a 6 week periodization consisting 2 weeks of hypertrophy(75% load) 2 weeks of intensivation (80-85%) and a following deload week before the peak makes sense?
Your YT channel is basically a curriculum for what anyone who calls themselves “personal trainer” should know. I’ve learned much more from you than where I got my certification. Thanks man.
The truck building momentum for progress through the mud is a eureka moment for me. Genius! I see it takes discipline and patience to take a step back before taking two steps forward.
Love the noble gasses and alkali metals comment. This series has been helpful in demystifying the jargon. To steal from Einstein, "If you can't explain it simply, you don't understand it well enough"
I really benefit a lot from this video. keep going. we want a video on the way to calculate the percentages for the three lifts based on the working blocks.
"its not like finding your soul mate its not like finding your spirit animal " 😆 alex you need to write a book on all these one liners . your somone i would like to have a drink with an listen to . love this channel !!!i always bring my note book an pen when watching these videos even though i have all your books
I found an interesting phenomenon - I did a PPLRPPL split with double split training every day, so basically after 3 weeks I can across a point (after 3 micro cycles) where I needed more than a day of break - so I took 2 days and started routine but by the end of 4th microcycle I was so toast I had to take 3 days off - I came back but I for some reason decided to cut back my workouts a little, took easy for 1 microcycle by reducing sets / volume. I was blocked or plateauing on 45 lb bicep single arm curl for example, i came back after that not planned deload week being able to curl 50 lbs single arm without any issues! It was such a strange feeling… taking deaload and pausing at right times really does help. Thanks Alex appreciate your work.
I have a question. What exactly is a Deload? Is it taking a week break from lifting altogether? Or do you go into gym for a week just basically lifting pillows for the whole day?
This is an excellent video! A good follow up would be how to structure the days within a week. For example, number of days, upper/lower vs full body and, secondary/accessory movements and rep ranges would all be helpful!
I made my first strength program using relative intensities with a deload after 4 weeks followed by an amrap test with my starting a 6 rep max. Then I take that number of reps say I get 8 then apply the epley formula to get my new working max for the next 4 weeks then adjust the weights accordingly, deload then do it again and once more after.
Someguy McGee Doing them only once a month/mesocycle really isn't so bad for CNS recovery, especially if you get a deload right after and that is either your only working set for the main movement or you have very few backoffs afterwards.
@@BossofBosses111 yeah they do but when you dont have high weights, i think u would be good. Thats how most bodybuilders can train a lot of sets and reps without getting fatigued too early
I'm reading your book and now I'm watching these videos as a complement to the books. Learning a lot. You cracked me up. You tell us that you don't don't like complicated and then you pull up the periodic table - hahaha. Great channel, great book, great intro.
Dude you deserve way more views/subscriptions than you currently have. If youre someone who is trying to learn how to program for strength, this is the absolute best youtube resource ive found. I shared you to my Facebook page because you deserve all the recognition there is out there. Purely awesome content brother
If you want this laid out in a concise, easy to read format with TEN fully fleshed out programs, check out the Base Strength Series here! 👉 amzn.to/3v4AjUq (Read the Reviews!!)
This is definitely the best on TH-cam this is what ive been wanting to watch it's what we all need to know more about and you make it easy to understand
As you move closer to a 'peak' or true 1rm, you do want to make sure volume is being stripped away to allow recovery. But further out, you have a lot of options! There was one volumizing block I had members cycle through a few years back that was so productive, a few kept cycling through it instead of moving to the intensification phase.
I like to see Micro/Meso/Macro cycles like a Signal / Fourier Transform. You can also imagine it in three dimension, with its amplitude representing volume or intensity (you maybe need a 3D representation to explicitly represent intensity & volume in the same chart). I'm just a nerd, I know it doesn't really help to make a good program, but I find it elegant
i'm both a lifter and a developer and when this popped in my recommended i was so confused as of what the topic of this video actually was until i could read the rest of the title
you are a champion ..... you just change how i futures trade...... well done champion..... ha ..... that was a significant eye opener for me on how to control my entire game plan and game theory ...... thanks
I love your content it's fantastic. Thank you. I can only train at the weekend. During the week I am trucking. Working nights so my recovery sucks. I can only do 2 days. Usually Sun and Mon. Sun I do Squat and Deadlift with Accessory. Monday Bench and OH press with Back and relative accessory. Its hard I was a lot stronger before while training 3 times a week. Have also issues with Knees. Get a lot of pain. I would like to see some content about joints /connective tissue preservation in training
You’re amazing never watch one of your videos before but I’ve seen the first two of the series and I get it Get the reps and weight how you have just simplified of how to set a training program is unbelievable your knowledge a lot of research just helped me alot starting as a Newby seen this video the program that I wrote up with a research that I made think it’s time to change it up look at it as a new start to a new start of a beginning ✊🏻💪🏻
I like the macro explanation for oly. Lifters use 4 yr. Cycle. This shows me just how smart u are, an I'm impressed.the ussr used the 4 yr. Cycle an Bulgaria. Funny there lifters from 70s an 80s still have best lifts ever recorded. Now we just keep changing the bodywt. Classes to look like new world records.
This helped me learn a lot. How many main strength lifts to focus on though? What if I want to build strength only on pressing movements (dips, incline bench), dead lift and weighted pull ups and just keep my lagging legs in hypertrophy rep ranges?
Great content! You highlight the current unnecessary complexity and immediately simplify in way that even a baby could articulate lol. Please keep it up, you’re AWESOME!
What do you think about doing the follow up sets with less reps but same weight? Something like where you work up to a heavy top set between 3-6 reps and then do a 3+ sets of singles/doubles/triples.
Can the example at 17:35 be applied if you do the movement twice a week? Or would it make more sense to use the other day for an accessory movement like larsen press, etc.?
Oh and this video is also really cool. I also never really planned a routine around upping volume over time. Will try it. As per your video on westside... Wasted years of my life following that ideology, which is how I'd describe it. Simmons' ideology. I'll give westside one prop though - boy it's fun to do!
Alex: can’t stand when academics over complicate things. “I’m gonna dumb it down for you” Also Alex: “so it’s just like the periodic table of elements….something something columns… noble gases…” 🤔
I am curious if the same principles would apply for someone training for a 5k race....but in reverse. For powerlifting, you start hypertrophy with more volume and general and end with power, less volume and more specific. For a 5k, you start with hill sprints and dashes for a cycle, then go onto moderate distance runs, and end with actual 5k runs leading up to race day.....
I am really loving all your videos! Thank you so much. Got into them at first because I have had serious back issues and I'm now an old powerlifter trying to make his way back to decent weights. Your advice on bracing, positioning etc for the deadlift and squat has yielded benefits after only a few weeks of incorporating your recommended adjustments. I've been suffering a lot recently with lumbar to thoracic back pain from too much overhead pressing that I did while I was healing a pec minor injury. The pain is almost gone in just a few weeks by just employing proper bracing and incorporating core training techniques you described in an earlier video. Damn I wish I hadn't been so lazy as a younger man - neglected all that stuff. Nowadays training is all about managing previous and reoccurring injuries. That in mind I'd love it if you could do a video on what you do to deal with tendinitis and minor muscle strains. Right now I'm doing quite a lot of high rep blood flow stuff for elbow pain as an example. But I'm keen to hear your thoughts on methods such as eccentric training for minor tears and tendonitis. Never quite sure when to just rest vs engage in high rep blood flow type of training. Also curious about your advise on stretching for "healing".
So you say for waving that volumizing is a good way to grow before you then decrease volume once percentages start to get High, but don’t the percentages get high during that volume phase too? If you run that volume phase all the way till it’s working sets with 85-90 % wouldn’t that be higher percentages
You mention 3x5 and 3x10. How much to reduce weights on 3x10? As well as if my 3x5 was rpe 8-9 should the 3x10 also be rpe 8-9 or lower? Should I pick random weights I can do 5 reps and 10 with and Then work them upwards or is there a precentage to follow? And I guess the same goes for the accessories? Or should the accessories Always "push" and Only Main movement changing in reps and second accessory exercise just focus on normal progression?
What’s everyone’s thoughts on deadlifting too much following 5/3/1? Once per week, for multiple cycles now... weights are increasing significantly and in thinking of moving DL to every other week. Maybe replace that day with dynamic bench day. Any thoughts?
The thing I've always been confused about is what to do after your done with the program. Once you reach the top and you test your max are you supposed to just reset the program and go back to the starting percentages? Also this video was very helpful and explained a lot things that were originally hard to understand, amazing video!
You could run the same program but just start with a little more weight on the bar. Eg if your first week is 4x4@100kg you would do 4x4@105kg and the idea would be to ‘ramp’ past when you got to on your final week of the program. Eg if your final week of the last program was 1x2@150 kg you would be aiming for 1x2@ 155kg
Edit: I read your post wrong. I'm not a fan of trying to do all things at once (not that it cant work), so I bias away from conjugate/concurrent methods towards linear/block methods. The number of lifters/coaches at the top lean so hard that way that concurrent methods stand out as exceptions to the rule. BUUT, you get good at how you train, so whatever you do, commit to it, take notes, and make it work for you!
@@AlexanderBromley Strength, hypertrophy, power, conditioning, etc. I don't think that it is smart to try a lot of modalities/greatly differing intensities and volumes. I mean like a low volume day 4x5-7 with a 5x8-12 high volume day for primary movements. I think doing that doing 20 rep sets and a max in the same week... just isn't very good at all. Both days would get pulled when you want to emphasize a specific modality, IE 4x6 might be apart of your _volume day_ when you are emphasizing strength. I believe that Chad Wesley himself said that saying one is better than the other is splitting hairs and only really a factor for elite lifters for whom a single percentage increase in optimality can be the difference between winning and losing.
@@ProphetFear DUP got hyped because of studies that showed it was superior to LP. However that was with subjects that turned out to be novices and only in short-term studies that lasted 8 weeks or less. If the studies were longer and/or the subjects more advanced there was no difference. I don't like DUP for the single reason that I have to focus on too many things at the same time and monitoring my recovery with the different types of fatigue makes autoregulation a PITA.
@@thetruth5232 It's why the academic approach puts a bad taste in my mouth. Science is only as good as it's ability to control for error, and somewhere in this field people stopped acknowledging that a 12 week study with lower level lifters won't tell you a thing about how more advanced lifters will respond, especially over the course of an entire training lifetime. And I agree with you; doing everything at once is a sexy sell, but less practical and, I would argue, less effective.
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
Ok
I have been competing in Oly lifting, powerlifting and strongman for 30 years and this is probably the most digestible explanation of programming that I have ever seen...you have a talent for boiling things down.
Much appreciated.
Loved the explanation, analogy’s and examples of different programs. One of the best videos seen just subscribed
Would you say a 6 week periodization consisting 2 weeks of hypertrophy(75% load) 2 weeks of intensivation (80-85%) and a following deload week before the peak makes sense?
@@cedrickrause5469 that almost exactly sounds like candito 6 week program
Yeah I've lifted a while and seen a bunch of TH-cam and this dude really knows his stuff, been digging through the channel a lot.
big brom should definetly have more views
Totally agree. Bromley has some of the best training information on TH-cam.
he needs a lot more subs as well
Your YT channel is basically a curriculum for what anyone who calls themselves “personal trainer” should know. I’ve learned much more from you than where I got my certification.
Thanks man.
The truck building momentum for progress through the mud is a eureka moment for me. Genius! I see it takes discipline and patience to take a step back before taking two steps forward.
Indeed! I loved that analogy
Love the noble gasses and alkali metals comment. This series has been helpful in demystifying the jargon. To steal from Einstein, "If you can't explain it simply, you don't understand it well enough"
Well said.
Z is going
I really benefit a lot from this video. keep going. we want a video on the way to calculate the percentages for the three lifts based on the working blocks.
A trainer I knew years back used to say "give any training program one year of dedicated effort and it will work, period."
This cracks me up! Best job of “dumbing it down” ever! The truck, the mud, excellent analogies man. Really enjoyed this.
So glad I found this channel. Loving the series so far.
Best video on this subject that I’ve ever watched. Thanks Alexander Bromley. 👍🏼
I’ve never seen somebody make this so easy to understand, gained a subscriber!
"its not like finding your soul mate its not like finding your spirit animal " 😆 alex you need to write a book on all these one liners . your somone i would like to have a drink with an listen to . love this channel !!!i always bring my note book an pen when watching these videos even though i have all your books
I found an interesting phenomenon - I did a PPLRPPL split with double split training every day, so basically after 3 weeks I can across a point (after 3 micro cycles) where I needed more than a day of break - so I took 2 days and started routine but by the end of 4th microcycle I was so toast I had to take 3 days off - I came back but I for some reason decided to cut back my workouts a little, took easy for 1 microcycle by reducing sets / volume. I was blocked or plateauing on 45 lb bicep single arm curl for example, i came back after that not planned deload week being able to curl 50 lbs single arm without any issues! It was such a strange feeling… taking deaload and pausing at right times really does help. Thanks Alex appreciate your work.
Your CNS was fatigued along with lack of recovery days. Deloads are essential for continued progress especially for the natural lifters!
I have a question. What exactly is a Deload? Is it taking a week break from lifting altogether? Or do you go into gym for a week just basically lifting pillows for the whole day?
This is by far the best explanation of periodization on TH-cam!
Hey Bromley “ thank you “ for explaining this brother 👍🏻
This is an excellent video! A good follow up would be how to structure the days within a week. For example, number of days, upper/lower vs full body and, secondary/accessory movements and rep ranges would all be helpful!
I made my first strength program using relative intensities with a deload after 4 weeks followed by an amrap test with my starting a 6 rep max. Then I take that number of reps say I get 8 then apply the epley formula to get my new working max for the next 4 weeks then adjust the weights accordingly, deload then do it again and once more after.
Another reason I'm a big fan of failure sets; great way to autoregulate and figure out where you are in the middle of a program.
@@AlexanderBromley But wouldn't regular failure sets fry your nervous system?
Someguy McGee Doing them only once a month/mesocycle really isn't so bad for CNS recovery, especially if you get a deload right after and that is either your only working set for the main movement or you have very few backoffs afterwards.
@@BossofBosses111 yeah they do but when you dont have high weights, i think u would be good. Thats how most bodybuilders can train a lot of sets and reps without getting fatigued too early
@@BossofBosses111 also when you have it once a cycle it wouldnt hury
I'm reading your book and now I'm watching these videos as a complement to the books. Learning a lot. You cracked me up. You tell us that you don't don't like complicated and then you pull up the periodic table - hahaha. Great channel, great book, great intro.
This guy is amazing. Incredible free resource. Must watch stuff
Awesome as always Alex. Keep it up brother.
Dude you deserve way more views/subscriptions than you currently have. If youre someone who is trying to learn how to program for strength, this is the absolute best youtube resource ive found. I shared you to my Facebook page because you deserve all the recognition there is out there. Purely awesome content brother
Love using Postactivation Potentiation Complexes with my power athletes.
Awesome and informative content. No fluff, concise and clear!
Brilliant video. I can't remember watching a more comprehensive presentation on periodisation!
If you want this laid out in a concise, easy to read format with TEN fully fleshed out programs, check out the Base Strength Series here! 👉 amzn.to/3v4AjUq (Read the Reviews!!)
This is the best video I've seen thus far. Great job and much appreciated
This is definitely the best on TH-cam this is what ive been wanting to watch it's what we all need to know more about and you make it easy to understand
Everyone wants to watch lifting videos... but THIS is the content we all need!
Great video, i never thought of increasing volume week to week, i thought the thing was to decrease. Can’t wait to try this.
As you move closer to a 'peak' or true 1rm, you do want to make sure volume is being stripped away to allow recovery. But further out, you have a lot of options! There was one volumizing block I had members cycle through a few years back that was so productive, a few kept cycling through it instead of moving to the intensification phase.
@@AlexanderBromley you mainly talking strength training?
the fact that we get this information handed to us for free is mind blowing
Recently stumbled upon your channel. This is GOLD. Highly appreciate the effort and work you put in for this information. Thanks, Brom.
The truck analogy for effort blew my mind! Freakin well thought out! Greetings from Germany :)
Interesting; I just learned that I've been using the yearbook method. Now I know how to fine tune it!
You are literally the BEST at explaining this
Just finding this video now - but it’s very well done/explained! definitely gonna go check out some of your other videos!
Watched a few of your Vids today bud and I've gotta say I love the no bullshit approach!
I like to see Micro/Meso/Macro cycles like a Signal / Fourier Transform. You can also imagine it in three dimension, with its amplitude representing volume or intensity (you maybe need a 3D representation to explicitly represent intensity & volume in the same chart). I'm just a nerd, I know it doesn't really help to make a good program, but I find it elegant
Thanks, I appreciate your work on this
i'm both a lifter and a developer and when this popped in my recommended i was so confused as of what the topic of this video actually was until i could read the rest of the title
Awesome content man
Big respect on the use of the phrase final form
Great stuff! I've run several programs. Would really like to see some strongman specific programs.
I love your vids. I'm not at the point of programming for myself yet but I find them extremely informative.
This is the most detailed explanation I've seen on TH-cam. Thank you for making this video it helped me alot, Definitely subscribed
This video is awesome, thank you for breaking it down using simple language that is easy to understand
Very concise and easily explained. If you read my comment. I recomend watching this. I plan on watching it a few times for comprehension. NICE JOB!
you are a champion ..... you just change how i futures trade...... well done champion..... ha ..... that was a significant eye opener for me on how to control my entire game plan and game theory ...... thanks
Im not a fan of people at scientific institutions that complicate simple ideas. That's f@@@@@@ awesome. Agreed. You rock bro. Thank you for the vid.
I love your content it's fantastic. Thank you. I can only train at the weekend. During the week I am trucking. Working nights so my recovery sucks. I can only do 2 days. Usually Sun and Mon. Sun I do Squat and Deadlift with Accessory. Monday Bench and OH press with Back and relative accessory. Its hard I was a lot stronger before while training 3 times a week. Have also issues with Knees. Get a lot of pain. I would like to see some content about joints /connective tissue preservation in training
Wish I came across this earlier - thanks for the great explanation and then some
Great video! Decided to give it a watch while eating my dinner. Glad I did. 😁
You’re amazing never watch one of your videos before but I’ve seen the first two of the series and I get it
Get the reps and weight how you have just simplified of how to set a training program is unbelievable your knowledge a lot of research just helped me alot starting as a Newby seen this video the program that I wrote up with a research that I made think it’s time to change it up look at it as a new start to a new start of a beginning ✊🏻💪🏻
Wow! Thank you for this. Perfectly put
What!You made it sound so easy and not complicated Thanks !
this is video that i needed :) insta like before watching :) leaving bodybuilding and trying powerlifting now so i need learn to program :)
Absolutely great information! Thank you!!!
"i'm gonna dumb it down for you" - next minute pulls up the periodic tables XD!
This is one of the best channels on the planet. Point Blank Period
Incredibly well spoken and explained 👏
I like the macro explanation for oly. Lifters use 4 yr. Cycle. This shows me just how smart u are, an I'm impressed.the ussr used the 4 yr. Cycle an Bulgaria. Funny there lifters from 70s an 80s still have best lifts ever recorded. Now we just keep changing the bodywt. Classes to look like new world records.
You're a gem! And hilarious! Thanks for this!
Theeeeee best videos I have seen so far on the internet.
Excellent content.
You deserve a lot lot more subscribers.
Just keep doing what u are doing.
Alex great as always teaching me something. Thank you.
This helped me learn a lot. How many main strength lifts to focus on though? What if I want to build strength only on pressing movements (dips, incline bench), dead lift and weighted pull ups and just keep my lagging legs in hypertrophy rep ranges?
Thank you very much for this clear explanation.
Came for some C++ tutorials, left with gains
The smart guy isn't the one who can understand complex ideas. It's the one that can.understand them and explain them like they are simple.
Love the videos Im going to apply this
Great content! You highlight the current unnecessary complexity and immediately simplify in way that even a baby could articulate lol. Please keep it up, you’re AWESOME!
What do you think about doing the follow up sets with less reps but same weight? Something like where you work up to a heavy top set between 3-6 reps and then do a 3+ sets of singles/doubles/triples.
Thank you. Very useful and understending, from Argentina
This is excellent!
Can the example at 17:35 be applied if you do the movement twice a week? Or would it make more sense to use the other day for an accessory movement like larsen press, etc.?
What are your thoughts on using the Sam Cox squat cycle for bench press? Possibly with lower volume?
Bromley the goat
This is GREAT, thanks man
Oh and this video is also really cool. I also never really planned a routine around upping volume over time. Will try it. As per your video on westside... Wasted years of my life following that ideology, which is how I'd describe it. Simmons' ideology. I'll give westside one prop though - boy it's fun to do!
Alex: can’t stand when academics over complicate things. “I’m gonna dumb it down for you”
Also Alex: “so it’s just like the periodic table of elements….something something columns… noble gases…”
🤔
Deadass! I like the video but what did academics do to you
When someone does those squat programs, what do they do for bench and deadlift?
I am curious if the same principles would apply for someone training for a 5k race....but in reverse.
For powerlifting, you start hypertrophy with more volume and general and end with power, less volume and more specific.
For a 5k, you start with hill sprints and dashes for a cycle, then go onto moderate distance runs, and end with actual 5k runs leading up to race day.....
great video! but can stress enough the fact that at 22:38 in week two if you add 10 lbs that is roughly 4.5 kg not 10 kg
So in 21:13 i start with pause squats then speed squats and then do my 80% for 3 ? Is that the concept or I’m misunderstanding?
I am really loving all your videos! Thank you so much. Got into them at first because I have had serious back issues and I'm now an old powerlifter trying to make his way back to decent weights. Your advice on bracing, positioning etc for the deadlift and squat has yielded benefits after only a few weeks of incorporating your recommended adjustments. I've been suffering a lot recently with lumbar to thoracic back pain from too much overhead pressing that I did while I was healing a pec minor injury. The pain is almost gone in just a few weeks by just employing proper bracing and incorporating core training techniques you described in an earlier video. Damn I wish I hadn't been so lazy as a younger man - neglected all that stuff. Nowadays training is all about managing previous and reoccurring injuries. That in mind I'd love it if you could do a video on what you do to deal with tendinitis and minor muscle strains. Right now I'm doing quite a lot of high rep blood flow stuff for elbow pain as an example. But I'm keen to hear your thoughts on methods such as eccentric training for minor tears and tendonitis. Never quite sure when to just rest vs engage in high rep blood flow type of training. Also curious about your advise on stretching for "healing".
So you say for waving that volumizing is a good way to grow before you then decrease volume once percentages start to get High, but don’t the percentages get high during that volume phase too? If you run that volume phase all the way till it’s working sets with 85-90 % wouldn’t that be higher percentages
Wicked explanation!
Can you please tell us how you get such big shoulders and biceps , or do you do isolation work?
You mention 3x5 and 3x10. How much to reduce weights on 3x10? As well as if my 3x5 was rpe 8-9 should the 3x10 also be rpe 8-9 or lower?
Should I pick random weights I can do 5 reps and 10 with and Then work them upwards or is there a precentage to follow?
And I guess the same goes for the accessories? Or should the accessories Always "push" and Only Main movement changing in reps and second accessory exercise just focus on normal progression?
Great content!!
I know all about transmutation. I watched Full Metal Alchemist.
Hey bromley would the squat program at 17 mins work with a bench press and deadlift for an intermediate lifter?
What’s everyone’s thoughts on deadlifting too much following 5/3/1? Once per week, for multiple cycles now... weights are increasing significantly and in thinking of moving DL to every other week. Maybe replace that day with dynamic bench day.
Any thoughts?
So after the end of each training block are you supposed to max out to adjust the percentages from each week?
With the Top set pause and speed, is that as each one being in separate sessions throughout the week or all in each sesh
Thanks Brother. Keep it up
Hey man, your channel is a goddamn gem on youtube.
Thank you very much. I learned a lot from you.
This is gold
The thing I've always been confused about is what to do after your done with the program. Once you reach the top and you test your max are you supposed to just reset the program and go back to the starting percentages? Also this video was very helpful and explained a lot things that were originally hard to understand, amazing video!
You could run the same program but just start with a little more weight on the bar. Eg if your first week is 4x4@100kg you would do 4x4@105kg and the idea would be to ‘ramp’ past when you got to on your final week of the program. Eg if your final week of the last program was 1x2@150 kg you would be aiming for 1x2@ 155kg
What do you think about concurrent with DUP instead of block periodization focusing on individual modalities.
Edit: I read your post wrong. I'm not a fan of trying to do all things at once (not that it cant work), so I bias away from conjugate/concurrent methods towards linear/block methods. The number of lifters/coaches at the top lean so hard that way that concurrent methods stand out as exceptions to the rule. BUUT, you get good at how you train, so whatever you do, commit to it, take notes, and make it work for you!
@@AlexanderBromley Strength, hypertrophy, power, conditioning, etc. I don't think that it is smart to try a lot of modalities/greatly differing intensities and volumes. I mean like a low volume day 4x5-7 with a 5x8-12 high volume day for primary movements. I think doing that doing 20 rep sets and a max in the same week... just isn't very good at all. Both days would get pulled when you want to emphasize a specific modality, IE 4x6 might be apart of your _volume day_ when you are emphasizing strength. I believe that Chad Wesley himself said that saying one is better than the other is splitting hairs and only really a factor for elite lifters for whom a single percentage increase in optimality can be the difference between winning and losing.
@@ProphetFear DUP got hyped because of studies that showed it was superior to LP. However that was with subjects that turned out to be novices and only in short-term studies that lasted 8 weeks or less. If the studies were longer and/or the subjects more advanced there was no difference. I don't like DUP for the single reason that I have to focus on too many things at the same time and monitoring my recovery with the different types of fatigue makes autoregulation a PITA.
@@thetruth5232 It's why the academic approach puts a bad taste in my mouth. Science is only as good as it's ability to control for error, and somewhere in this field people stopped acknowledging that a 12 week study with lower level lifters won't tell you a thing about how more advanced lifters will respond, especially over the course of an entire training lifetime. And I agree with you; doing everything at once is a sexy sell, but less practical and, I would argue, less effective.
@@thetruth5232 What do you think about this discussion th-cam.com/video/9V2-NOI4LJE/w-d-xo.html
What if your doing bench 2x a week, what do you do differently on the second training day of the week