5 Underrated Methods for FREAKISH Size and Strength (Sets and Reps Explained)
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
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0:00 Intro
0:55 Standard Set/Rep Model
2:00 Method 1
4:35 Method 2
7:10 Method 3
10:23 Method 4
12:56 Method 5
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Just want to thank you for giving so much content over the years. I've learned a ton and gained a lot of size and strength from this channel! Appreciate it man!
What’s proven is your ability to pump out quality content, on a constant basis, thanks a ton man
Method #2 is the best for me: I do 1-3 heavy sets of doubles, triples, than go down 20% and do 3-5 sets of 5 reps, then drop like 10% more and do one amrap set. Then go to accesories.
What are your lifts?
I love every loading protocol you mentioned in this video! I sometimes do a different type of ratchet loading where you do a heavy single @ 90% and than Backoff in weight and do a set of 6. Do 3-4 of these where the weight for the single stays the same but the weight for the 6 rep set gets heavier each set... Good for size and strength... It's time for a new book with your favorite loading protocols ;)
Genuinely my favorite fitness youtuber as of late, appreciate the content!
Great content. Going to implement a few of these over the next wave of my training.
I love to see the videos coming back man
Thanks for breaking down cluster sets so easily, will definitely look to include this for my plateaus.
Method 4 is exactly what I was looking for to keep things interesting!
Was just thinking about this today on the way back from the gym, thought I’d look through your old videos on this subject. Posted one hour ago, my lucky day haha!
Love the new lighting!
Good stuff! I'm going to experiment with some of these on my bench.
The Hepburn method is one of my absolute favorites. 8x2 into 8x3, adding 1 rep per session from the bottom up.
The singles are fun as hell too
I've never tried the Hepburn method because it looks like the workouts would take several hours once you get heavy. Is this the case?
@@ryanrogers8211 I mean it's 10 sets of 1 or 8 sets of 3, even if you rest 5 minutes between each set that's an hour total. Add warmups and accessories (Doug advocated for very little accessories) and you're on 1,5h on the extreme end. Why several hours?
@@ryanrogers8211 personally, the longest i went was 1 hr for squats, for 10x3 (that was the 4th and very last micro)
You could pair such that you're not doing the same phase for two lifts, ie 5-8x3s one, 3x6-10 another, which would be much less time draining
@@ryanrogers8211even when i was going heavy my sessions were never longer than 90 minutes
I see you’ve been on this volume kick lately talking about different clever, fun ways to get reps in. My biggest challenge to getting the work done is both of us will full time jobs and raising a toddler. Also, for me, I’m over 6’5” with a fairly small-boned frame (small ankles and I can easily wrap my hand around my opposite wrist). I’ve done lots of work before and just felt beaten up and tired. I’ve been on a bit of a Paul Carter content binge lately (never heard of him before he was on Table Talk recently), and his stuff has opened my eyes a bit. I’ve been on a search for what really works the muscle best and not just what makes me feel tired and exhausted in the joints. His stuff on mechanical tension is fairly eye-opening and is helpful to identifying what really works the muscle. Even in a strength contest where you’re getting your non-lift specific work in and just trying to get stronger, if you target the muscle and blast it with just a few hard sets, you’ll work the muscle better, be less tired in the joints, and be ready for more growth sooner. I know you’ve got more of a natural powerlifter’s build where perhaps you can just do any old squat and grow. A lot of us out here, though, get beat up from that and need to strategically attack the muscle.
Absolute gold mine!
Thank you,, really helpful
New lighting is clean, quality always improving.
I really appreciate your recommendation of doing 10 singles of 90%【One Rep Max]!
I gonna try it using 90~80-sec rest Interval in-between.
Once every week for 4~5 weeks in a row, using the same/similar weight, & followed by one deload week.
I'm confident of resulting in 5~10% One-Rep-Max improvement soon after the deload week finishes.
Thanks for your valuable advice!
Love this video. I used cluster sets on rubish rows to break a mental barrier i was having with the strict deadlift. It blew up ny deadlift. I was doing a version with no strict rep number per set, just a total rep goal and a time limit. Say 15 reps in 8 minutes. Once I could cross that threshold in the time period, add weight. My fav way to train
man, one time I did this with leg press and my legs went way up. I forgot all about this method.
Everytime I have searched for cluster sets I have gotten a different answer. I like your example. Also I have found General Gainz (by czcl which is similar to top set back off) to be very nice.
great summary
Excellent information. 👍🏽🏋🏻💪🏽💯🔥
I actually trained using some of these methods from time to time but I usually worked for maintenance as opposed to strength gain since my goals tend to be more athletic.
But recently I jumped into a strength kick and ran an antagonist 5x5 followed by a 6x4 (I'm in the middle of it now) and I'm going to enter an 8x3 soon. I've been having a lot of fun with the progressive overload and accessory lifts and attribute the latter to injury prevention (in addition to particular care of form!). Each phase is a month long.
So far, I've seen my bench increase by 25 and my row by 30. My other lifts I'm training have increased, too. Super fun. But I'm looking forward to going back to my older style of training, too.
always high quality information around here. cracked that 100k too though, nice
THIS video is freakin GOLD
Good Stuff
My absolute favourite protocol: superset, emom, ex deadlift and dips. Just go between them doing ten sets of triples at 80% or more. Very motivating and fun. Id say it is mostly for strength... But your pulse will be high too.
I do that with squats and dips or squats and pull-ups. Usually dips though because I keep presses together and like to OHP after squat since bar is at the height. And I have pull up bar at house I crank those out 2-3 times a week. But every now and then like to do typical back day with rows, pull-ups and deadlifts etc. but I use everything he mentioned in video except haven’t done ratchet and wave in a while. That blew my squat up. I did that style without even really knowing what I was doing. I was studying sheiko templates and had no idea what I was looking at. Except I concluded it’s skill work and a lot of volume and increase volume. I did that like 5 years ago when first started using barbells. I was squatting 3 times a week def recommend to try if have lagging lift and have time. How I was doing at least. Took a lot of time
@@anthonyurso3554 yeah, my squat is definitely lagging. Nearly benching same as squat weight.
@@anthonyurso3554 I never been in to squatting, just really started getting into it like 2 months ago. Pretty weak. I'm like 180 and I'm only doing around 170 5x5. And it's pretty tough. I'd like to get up to 225 at least. Hopefully in about 6 months I'm there
And what is triples?
@@frankwhite555 sets of 3
I've always done 4x6 per workout & depending how I'm feeling I'll increase the last set by 10-20lbs depending on which plates I can find (my gym is very disorganized)
On chest day I'll start with 4x6 of 225lbs on incline bench but if I'm feeling good after 3 sets I'll do 235lbs for that last set of 6. My goal being to eventually be able to do 4x6 of 235lbs then increase to 245lbs & keep going from there. Next I'll do 4x6 of 295lbs-305lbs (depending how I'm feeling) on flat bench. Lastly I do 4x6 of 275lbs-295lbs (depending what I have left in the tank) on decline bench. Chest is complete & I move on to my next workout.
I can't believe he was able to do this entire video in one breath.
I didn't know these all had names, but I kinda just do them sporadically depending on how the muscle feels that day. I tend to mix clusters with pyramids for my compound lifts. I'm annoyingly at the limit for my weight before jumping into the open class in highland games, which I don't wanna do. So i need to up my strength without growing or eating too much more.
Bromley is one of the best channels when i comes to programming.
Very like clusters! Found that it seems easy because of rests, but on 2nd or 3rd cluster I feel that it's hard enough to sustain the same reps)
Deadlifting once a week now for a month, started with 5x5 65 kg at 80 kg bodyweight, want to reach 160 kg 1RM within a year. Following your 12 week "Program A" and then "Program B AMRAP" from your deadlift booklet. Program A is mentioned twice in the book though with different percentages, I'll start with the lighter ones.
Ah, Sixes, the drinking man's Fives.
Method number 2 is a beast
Ladders are great, like one arm dumbbell press 1 rep, 2, 3, 4, 5, start back at 1, easy to get 50-100 total reps all with good technique
Just tried front squat cluster sets while cracked out on C4. Thank you Bromley. Time to found a new religion.
Magnificent
Please do a review of Cody Lefevers Jacked and Tan 2.0 program!
…Or not! I understand content is often about marketability. But I figured it’d be a good program to review with summer around the corner
Yo what are those hexagonal lights in the back they cool af
Fahves for Rip
Hey man, the other Alex on TH-cam just made a video on how to make the most out of small weights. I'd be curious to see what your take is on that topic
also- got my t-shirt! I have a 9 month old pocket pit so it was calling to me!
Hey Alex. What would be a good way to incorporate cluster sets into a full strength plan like Bullmastiff? I thought about doing the 2nd and 3rd wave of Base Phase with cluster sets on the main lifts so i can increase the intensity (By 5% or something close to that) and reduce the fatigue, so i can go fresh onto the developental exercises. Would love to hear your thoughts on this.
The wave is also really good for when you're have form break down. You might be working up to 90% but I'd say 80 start looking weird You back down a bit And wait and then right back up and often those technical issues will have been fixed until you expect to have before break down here 90%
I had an idea about programming that I wanted to run by you. For my volume phase of strength training what if instead of doing a top set with back offs for the competition lifts, you do a top set with your competition lift and choose a higher SFR movement for the back offs. For example: A competition Bench for a heavy top followed by 3 sets of 6-10 on Larson press. If you get a chance lmk what you think. Thank you!
60 seconds in, and may I say, "I concur".
Crazy you got mogged by Mike Hunt yesterday!
My favorite progression
warm up and first working set for 5 reps, rest
add 10 lbs for 4 reps, rest
add 10 for 3
add 5 for 2
add 5 for 1
5 sets amrap (at least 10 reps) drop weight and repeat
10 total sets
I've seen good gains from this
Any rpe in mind, as someone who has hyoertrophy as the main goal, pyramid training with the low reps first sounds awesome and I would definitely go to failure on the sets with the higher reps, or should I always stay farther from failure?
I feel like several of these could be plugged into your volume/intensity program on the intensity day pretty seamlessly. Maybe I'm totally off base though.
Pyramids are the first and most effective method I have ever used.
Motivated too start strongman stuff 3:13
Cluster sets sound like what David goggins does
I like all the rep ranges. My favorite to train in is the 4-6 but every 6 months or so ill switch it up and do a few months of 8-12 or 10-15 with more sets. Switching back and forth has been good for me
Youre welcome man. I'm no "fitness influencer" or big time competitor but I've been lifting for hypertrophy for a long time. Best advice I can give is to progressively overload regardless of rep range and eat well. Everything else will naturally occur from this. Overcomplication isn't necessary in my limited personal experience
Means nothing but I’m very proud of your TH-cam growth. Been following you for a while
I’m currently able too do a 50kg weighted chin up would implementing 10x1 into my current routine once per week be beneficial in you’re opinion Mr Bromley.
@Alexander_Bromkey: in Iotion 5, cluster sets, your slide mentions performing 4 reps with a 12 RM load but while you verbally describe getting only 12 reps, your slide mentions 3-5 rounds which would be going 50-100% above the limit or basically try to get MORE reps than what you’d get on a balls out straight set with that load so which would be the correct approach or interpretation?
Could you apply cluster sets to isometric holds? Im thinking calisthenic skills.
I know this is kind of off topic but I'm new to the channel and wasn't able to ask before.
But what do you think of Cube Method modifications like rest pauses @90% or just amraps of 5 and down on heavy days. 5x5 or block periodization like 4x12, 4x10, 4x8. Or more rest pauses and amraps of 70-80-85%.
I hear people complaining about getting stronger faster than the program allows but if you're doing amaps and max singles or triples on your heavy days why not just base your percentage on your last heavy day?
Good stuff as always man. Mid 40s guy here. So not quite geriatric. I've made my best progress (size and strength) on high frequency but each passing year at this point my recovery just gets worse and worse. Any recommendations on what to cut back first as far as volume vs intensity? Hitting the top set and backing off seems like my best bet.
I have my father (60 years old and high milage) do 2 sessions a week with 2 sets of 6-8 reps per muscle group (Im no fan of RPE but Id say he is consistently at his 9-10. He is progressing too. Hope that info can help you decide.
The best advice anyone can give you is to try both and see which works best. Stuff like that is super individual but you should already know which of the two beats you up more.
Generally speaking, volume is the enemy of age. Try increasing intensity and reducing volume
When nasa was first playing around with weight machines in space, they thought to preserve the astronauts' muscle and bone, lighter weights and more reps. They later found out bigger weights and less reps preserved the astronauts way better.
Heavier weights help keep you younger longer
@Alexander Bromley, question on method 3. Would you mentioned doing that in conjuction with a lighter higher volume day. In your opinion could you use method 3 as a way to drive adaptaion in a lift that is really fatiguing as well? I am specifically thinking of deadlifts where I maybe have 1 session a week on deadlifts and want something that I can practice a lot of strength work, and touches on the movement, without burning out with on something that runs intensity up really fast.
Not OP but there are programs that do this, such as 531 assistance templates (split into 2 days) and Nuckols 2-day templates
1 set to failure is my favorite
Is 5/3/1 + supplemental work and top set back off method basically the same?
How long should your rest be if you're doing 10 singles??
do you have a video on muscular density
Vary ur lifts (diff tempi, diff rep ranges, diff equipment, etc). That is a common thing I hear. I tried it and I do feel like I increased my muscle density slightly, and I've gotten compliments from ppl saying my legs got thicker and my arms look bigger and thicker
On pyramid low rep to high. The weight is dropped as well by how much?
How often do you recommend going to failure for hypertrophy work? Or do you base your hypertrophy gains based off of weight on the scale and used during your sets each week?
I personally don’t feel taking every set to failure is necessary but getting close to failure, yes.
As far as assessing progress, circumference measurements are the way to go, via a tape measure.
resting time between sets and exercises?
oh man, that dirty white board nostalgia
I currently do pyramids 70 percent of the time mostly for the neurological benefits
The background and contrast of colors makes me think Alex is gonna tell some horror stories/conspiration theories.😅
Clusters but with 10 minutes between sets 👍
I enjoy reverse pyramids.
Ive always wanted to try doing a bunch of heavy singles but my shoulder doesnt like it at all.....advice?
Have you experimented with moving your grip in more and making your bench more triceps? The weights you can press will go down for a bit, but then my bench took off.
@@joecowan3719 I'm actually very tricep dominant. My normal grip is pretty close. I could maybe try moving it in slightly, but any more and I'm in close grip territory
@@shycreation9418 Same, my grip is an extended thumb away from the smooth. I do a daily shoulder mobility warm-up with bands similar to Cross-Over symmetry. Doing my best to keep a full range of motion in my shoulders and keeping them from binding up. Good luck!
@@shycreation9418 If you have a close grip it might be the range of motion that is too long. I have long arms and i cant go heavy on closegrip without shoulder pain. Try moving out your grip abit, maybe pinkie on the rings.
We make working out to complicated these days just lift weights eat and sleep pretty simple
never been a big believer in backoff sets as a rule. work up to top set and quit that exercise
At 5.45.. wasn't sure what you was saying there my guy
Thank you for your knowledge and videos USA 🇺🇸 USA 🇺🇸 USA 🇺🇸
What is AMRAP?
As Many Reps As Possible
@@CrazedFandango Ty
sir i have been training in gym for last 4 mnths i do follow splt routine chest nd trcip/ back nd becip/ legs nd shouldrs
i train 6 days a week nd each muscl group i trained twice in week so my set r 4 to 5 nd my rep count is btw 12 to 15
nd from last week i start lifting heavy with same sets nd same number of reps just increased the weight so far i noticed my power is improved but didn't developed ny good muscl or shape what should do ???
I wish I understand the terminology you are using.
Christ has risen
I just do famous programs written by smart people . I'm not a pro at programming lol 😆
This guy has mentioned his wife more in the last two weeks than the previous 5 years
Kinda frustrating when you title a video "5 underrated methods" but then you refer to two of them as the most popular ways to train. There's often a dissonance between the content of your videos and what the titles promise.
Just enjoy the info man, he has to get views somehow. We’re just lucky Bromley does this for free
@jacobdavis-tangredi8206 No thanks, I'll critique. Jeff Nippard is as popular and respected as he is because his video titles and thumbnails are cohesive and pose an interesting question. When you click on the video, it follows through and answers that question in an interesting way. If the title and thumbnail aren't cohesive, fewer people click. Mr. Beast took off because he's amazing at this and has astounding click through rates. If your video doesn't answer the question, people click away from the video, you ypur watch time % decreases. The algorithm is the combination of CTR and watch tine %. So, while you think he has to do it to be popular, I'm saying Bromley would be more popular if he didn't have the tendency to be grubby. Like, when you create the idea for the video, before you script it out, THAT'S when you create a title and thumbnail. Your video idea is the question you want people to ask. As you write and research the script, you will discover all the interesting tangents, and you get to pick and choose what you think your audience is going to be interested in. If you write a script and then make the title and thumbnail afterwards, with the intent on getting views, the audience can tell. Bromley hasn't had any viral videos, and this is one of the reasons why.
Definitely 6s, nobody does 7s. *laughing*
Good morning Andrew, I’m not sure why it took me so long to find you, but I’m VERY grateful that I did, obviously i subscribed to your channel and it’s fantastic, I’m an advanced lifter, I lean more towards bodybuilding but I also love powerlifting. So many of your videos have really given me some great knowledge about things I’ve been struggling with. Is there any way to reach out to you directly ? I don’t do instagram or facebook, but I’m absolutely willing to pay for your time even if you can just give me 2 minutes of your time through email. Thank you so much and I hope to hear from you 💪
On strength ramp ups i find a lot of lighter gradually building low rep sets prior to low rep work seta and drop sets,. Example Benxh Press45 x 8 135x5, 185x3, 225 x3 275 x1, 315 x1, 365 x1 , 405x1 allra. O up with compensatory acceleration then 3x3 with 435. All these ramp up sets prime the Nervous Systemand help build ase of technique and power (not minsless warm up sets,. Then when u drip to 335 for 2-3 seta of 8 it is flying. I always found ramp up seta as opppsed to warm up seta help tremendously and it really amatter of aporoach. Treat every set as an opportunity to work in. Set up bar placement and power exertion vs lazy mibdless warmuup sets (for power and technical development these early seta are not junk volume,. Steong athletes always seem to perform better resting longer and getting lots of first reps with a variety of loads to ensure u build asolid base.it is my belief that guys who ruah to get to The wirk aets willhave a harder time after i juries or coming odf gear id they dont get the most beneifrom all their seta. Sloppy unfocused sets create gaps in stre gth development,. Ruasian weightlifters treat every set even lighter seta with respect and a chance to get more technical work. Training afterall regardless of your sport ia more productive and safer when every set ia an ippozti practice technical mastery. For a lidter this is obvious but eve. Bodybuildersneed to improve their technical proficiency to deliver the moat ficused contractions to the target muscls group,. Some guys are mhcg betref at tgis than othersnd if all ekae is