Part 2 - FULL BREAKDOWN - Greg Nuckols 28 Free Programs - 2x per Week Bench Press Program
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- www.strongerbyscience.com/new...
This is the second review of Greg Nuckols 28 Free Programs, which he uses as a lead magnet on his website, Stronger by Science. He offers 10 bench programs, 9 squat, and 9 deadlift, each with a once, twice, and three times per week option for beginner, intermediate, and advanced lifters.
This is a breakdown of his twice (2x) per week bench press protocols for each stage of lifter.
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I probably speak for a lot of other commenters, but I really appreciate your time breaking down some of the principles and popular (effective) programs out there. I know most of these concepts pretty well by now because I spent a good bit of time reading and doing some of these programs myself, but had your videos been around a few years ago I would've gotten a lot out of these; no fluff and concise.Thanks.
you have one of the most informative channels out there my dude. Thanks for the content.
I'm loving these videos. I've ran a couple cycles of these, and I enjoy seeing the "science" behind it.
How was the progress when you ran it? I'm thinking of doing this for bench 2x per week.
Waiting for the deadlift versions.
Really appreciate this content
Hi Alexander, thanks for making this series I have been enjoying it a ton. In my spreadsheet, I have noticed that there is a substantial increase in volume for the main lift in the advanced template, however. It says in the notes that one should continue lifting the back off sets so long as one hits the same amount of reps on a two or three minute rest period.
Great info as always.
Would you ever consider doing a video covering different deload approaches? Like maybe your thoughts on cutting a percentage of volume/load, how much that percentage should be, or what "active recovery" would look like.
Alexander - good review and your comment about just doing Nuckols 1 week template and adding CG Bench for reps on a second day is spot on. Saturday Bench Day: 3 sets at 80%, 85%, 90% on 5-3-1 rotation, rep out last set. 1 down set for max reps at 70%. Monday-Tuesday Tricep Day: 3 x 8 reps CG Bench from 2Board. Leave 1 rep in the tank on each set. I used this template last year for 4-5 months and added 40 lbs onto my bench (245 to 285) after being stalled on 5-3-1 for a year. I will be starting this again in a couple weeks. I think this is a great template for intermediate and advanced benchers that don't get enough volume in the heavier weights from Wendler 5-3-1 to make progress. I'm 57 years old.
Best strength channel. Period.
Great video. Thanks
Great video. Suggestion, could you define what each program you are breaking down is, like this one you mentioned is DUP. Could you elaborate on that in future videos? Not this one, just future ones. Would be a valuable addition to your videos to help understanding each program. Thanks and keep up the great work.
have you considered doing a review on the candito 6 week program?
Yes, I've had a lot of requests for it. Plan on it soon.
Good job💯👍👍👍👍
How important do you think the accessory work for the intermediate is? I want to do some back work after - either rows or pullups - but I'm not sure I will be able to fit it all in if I am squatting on my bench days too
Great content Bromley 👍🏻 I’ve downloaded the file from stronger by science website but don’t seem to have the 14 page pdf that you mention.
I don't think its a pdf. The zip file has 4 files, I believe, one of which is the breakdown
Couple ideas: GZCL method, 5/3/1 for Strongman, 5/3/1 Building the Monolith.
5/3/1 for Strongman looks so sexy on paper, would be very interested to know what Bromley thinks of it (for anyone wondering what it is: www.elitefts.com/education/531-for-strongman-programming-adjustments-competition-prep-and-training-tips/ )
Can I replace between the close grip with regular bench press on the second day ( not use variation bench)?
So for the close grip days should that “rep max” set , should they be done to an rpe 8-9? Or is it a true all out max set ( with good form maintained)
For the Advance section: is that for Monday Wednesday and Friday or you bring down Monday and Friday from intermediate section?
thoughts on switching out close grip bench for normal bench or incline? There was something about it in the pdf but idk if I should change it.
I have another three weeks before testing my overhead press, It should be around 200 or a bit more, would the 2x bench intermediate a good program to do after or I should do something else? Please help me I'm trying to get the 225 overhead press since forever.
so what's the percentages for the second days supposed to be ?
Does he say which ones we can mix to progress 2 or 3 lifts?
Note tht it is described as setsxreps
How do u warm up before these sets
How does he recommend u warm up before u start your working set?
As a beginner I think I would be considered a beginner I weigh 150 and bench 155 how much progress do u think I would make by the week 4 1 rm
His pdf is not working on my pc :(
what if you have tricep tendonitis is there any other way to build the tricep without causing flare-ups?
You might want to focus on light band pressdowns at high reps until you can strengthen the tendons, then progress to maybe light pressdowns or something. JM Blakely has a video on this exact subject.
How is the RM increase work?
Please do a video on the 3x a week beginner bench program. I really don’t understand it. Thank you
Do you do the heavier percentages (85 and 90) after the lighter percentages or before?
You do the heavier sets AFTER the light ones
How do you test for a new 1RM? Do you just add 5-10 lbs and then restart the program
No, you're testing on week 4
Any suggestions on what I can replace the day 2 close grip bench press with. I already bench close grip as my primary bench?
…wide grip?
@@n47barbell35 it's very hard on my right shoulder coz of an old cricket injury
@@mikeoxmaul1788 ah then the answer isn’t so obvious. Should have asked if there was a particular reason why you bench close grip primarily :). I suppose the answer is any bench variation that gives you a slightly different stimulus than your primary bench without aggravating your shoulder issue: incline or decline for example, or board presses. You could switch out touch and go with paused benching, dead-benching, etc.
I do have a question, I’ve worked out pretty hard for the last couple years I’ve made a little muscle gain but mostly just been spinning my wheels all this time as I’ve never actually done a program or mad any significant strength gainz ever.. so to me I consider myself a beginner in this area , I have form down , but my strength is seriously beginner level, so Can I add 1-2 accessories after the main movers in these programs with out totally throwing off the effect of the planned sets? Say just throwing in some incline dumbbell bench for a 2x15 after the bench press ? Or same reps and sets for an ohp? As I feel I’d need a little more volume during this program
Nothing wrong with that as long as your recovering enough to progress for the next session
How you going now? I’m similar to where you were 2 years ago. What are you lifting now and what would advice would you give to your younger self?
Can this program be run back to back by skipping the testing week and just going back to week one with the new “estimated” 1rm?
For beginners yeah definitely. No way you're not hitting the Training Max so don't even bother testing it.
For late novice-intermediates, you could work up to an amrap with 90% and plug the reps and weight into a 1rm calculator.
I still don't get how to progress day 2 for the beginner program. Is it week to week like the Day 1 lift?
Uea we aren't getting answers to our questions lol, and it's an old post. But may I ask how much rest time between sets? I must keep missing that on the video
@Alexander: Could you please do a video and share your thoughts on tempo lifting? e.g. Slow eccentric / paused isometric lifting
I know that Charles Polliquin and coaches trained by him always emphasized on using it in your program for building strength. I have tried it and still trying to use it in my accumulative phases and partially during intensification but still a bit in doubt how much it actually transfers to my max strength (as a strongman).
He said he will do it, but he is going to take his time putting it together...... 🤣🤣
Are flys to be done with BFR too? Because how would you do BFR for your chest?
you can't, you can only use it for your extremities
@@AlexanderBromley So you would only use it for ams then and remove it for the flys?
@@AlexanderBromley Thanks man for all your content!
might be silly question but how do you progress on the 2x per week intermediate? Do you just add 5-10lbs to the max at the end of the cycle? The intermediate doesn't explicitly have a 1RM test.
There is a 1rm on the 4th week
Can i do the ohp as an accesorie work after the bench press?
@@popcornto6032 yea im doing seated ohp 2x perweek for 3×6-8 with this program, well see how it feels.
You should create a program and explain it
May i ask please... i probably missed it... how many minutes rest between sets on both days???
It doesn't say it, in strength training you rest for how much you need to be strong on your next set. Don't rush it, a lot of intermediate and advanced lifters rest even 5 minutes between sets. You'll know you're rested when your heart rate is manageable and you feel strong for the next set. Just don't take a long call or smth like that, you'll be out of the groove for the next set. Remember the purpose of resting in strength training: being strong for the next set.
It's much different than bodybuilding.
Theres actually 8 squat programs, 10 bench, 10 deadlift programs
Cool
Yeah, I f'd up
Wont complain about even more content